Our coaching staff is having a little disagreement over how to convert 8k cross country race times to 5k times. What is the best way to convert it accurately? We want to make sure our tempo race is right.
Our coaching staff is having a little disagreement over how to convert 8k cross country race times to 5k times. What is the best way to convert it accurately? We want to make sure our tempo race is right.
8k cross times to 5k cross times, or 8k cross times to road/track?
if apples to apples, basically take off 10 seconds per mile.
if cross to road track, maybe something closer to 20 seconds per mile.
Give me Details wrote:
8k cross times to 5k cross times, or 8k cross times to road/track?
if apples to apples, basically take off 10 seconds per mile.
if cross to road track, maybe something closer to 20 seconds per mile.
Track, Road, XC... doesn't rally matter provided terrain is comparable.
Above is bang on... expect your pace to slow ~10 sec/m moving from 5k to 8k and ~15 sec/mi from 5k to 10k.
If these guys don't know, NO ONE does. Use it in two or more steps. First convert the time, the take the converted time and account for differences in course/conditions.
try this? wrote:
If these guys don't know, NO ONE does. Use it in two or more steps. First convert the time, the take the converted time and account for differences in course/conditions.
https://thesecretofrunning.com/calculator/
It's in Dutch and you can't select 8k
Ernest wrote:
Give me Details wrote:
8k cross times to 5k cross times, or 8k cross times to road/track?
if apples to apples, basically take off 10 seconds per mile.
if cross to road track, maybe something closer to 20 seconds per mile.
Track, Road, XC... doesn't rally matter provided terrain is comparable.
Above is bang on... expect your pace to slow ~10 sec/m moving from 5k to 8k and ~15 sec/mi from 5k to 10k.
Nope. The above is too general. A really endurance based guy will probably slow about 10 seconds per mile from 5000m to 10000m and maybe 5 seconds per mile from 5000m to 8000m.
Ernest wrote:
Give me Details wrote:
8k cross times to 5k cross times, or 8k cross times to road/track?
if apples to apples, basically take off 10 seconds per mile.
if cross to road track, maybe something closer to 20 seconds per mile.
Track, Road, XC... doesn't rally matter provided terrain is comparable.
maybe true. I'm used to XC in New York State where every course seems to have two or three 200ft+ inclines.
Iamdicky wrote:
Ernest wrote:
Track, Road, XC... doesn't rally matter provided terrain is comparable.
Above is bang on... expect your pace to slow ~10 sec/m moving from 5k to 8k and ~15 sec/mi from 5k to 10k.
Nope. The above is too general. A really endurance based guy will probably slow about 10 seconds per mile from 5000m to 10000m and maybe 5 seconds per mile from 5000m to 8000m.
Well, op was asking a fairly general question, was he not?
Charlesvdw wrote:
try this? wrote:
If these guys don't know, NO ONE does. Use it in two or more steps. First convert the time, the take the converted time and account for differences in course/conditions.
https://thesecretofrunning.com/calculator/It's in Dutch and you can't select 8k
Use Riegel's formula with a factor of 7% to convert the times, then. From there assess the impact of the change in course and conditions.
If this is XC and on a fair course, I would say 15-20 seconds. Do 20 seconds to be safe. That is more then what most pace calculators would give, but keep in mind that they essentially calculate equivalencies based off of flat, fast, even surfaces with no other variables in the way (heat, hills, 200 other runners, uneven pacing, etc.). I think giving another 5 seconds or so is not that much of a stretch.
In my own experience, I was pretty close to that conversion on the Pre-Nats course and many of my runners have done the same. Most guys who run 23:30-23:40s on a solid XC course will break 14:00 on the track.