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Cross Country Pacing Tables

Find your current 1600m PR and use the corresponding training paces

Zone 2 (Easy) LT1 (Moderate) LT2 (Threshold) VO2max Race Pace Interval Splits

Zone 2 Training Paces

*Instructions:*

1600m PR Zone 2 Pace
4:45 6:32
5:00 6:53
5:15 7:13
5:30 7:33
5:45 7:53
6:00 8:14
6:15 8:34
6:30 8:54
6:45 9:14
7:00 9:35
7:15 9:55
7:30 10:15
7:45 10:35
8:00 10:56
8:15 11:16
8:30 11:36
8:45 11:56
9:00 12:17
9:15 12:37
9:30 12:57

LT1 (Aerobic Threshold) Paces

*Instructions:*

1600m PR LT1 Pace
4:45 5:43
5:00 6:01
5:15 6:18
5:30 6:36
5:45 6:54
6:00 7:11
6:15 7:29
6:30 7:47
6:45 8:04
7:00 8:22
7:15 8:40
7:30 8:58
7:45 9:15
8:00 9:33
8:15 9:51
8:30 10:08
8:45 10:26
9:00 10:44
9:15 11:01
9:30 11:19

LT2 (Lactate Threshold) Paces

*Instructions:*

1600m PR LT2 Pace
4:45 5:14
5:00 5:30
5:15 5:46
5:30 6:02
5:45 6:19
6:00 6:35
6:15 6:51
6:30 7:07
6:45 7:23
7:00 7:40
7:15 7:56
7:30 8:12
7:45 8:28
8:00 8:44
8:15 9:01
8:30 9:17
8:45 9:33
9:00 9:49
9:15 10:05
9:30 10:22

VO2max Interval Paces

*Instructions:*

1600m PR VO2max Pace
4:45 4:48
5:00 5:03
5:15 5:18
5:30 5:33
5:45 5:48
6:00 6:03
6:15 6:18
6:30 6:33
6:45 6:48
7:00 7:03
7:15 7:18
7:30 7:33
7:45 7:48
8:00 8:03
8:15 8:18
8:30 8:33
8:45 8:48
9:00 9:03
9:15 9:18
9:30 9:33

5K Race Pace Table

*Instructions:*

1600m PR 5K Race Pace Projected 5K Time
4:45 4:51 15:02
5:00 5:06 15:48
5:15 5:21 16:35
5:30 5:36 17:21
5:45 5:51 18:08
6:00 6:06 18:54
6:15 6:21 19:41
6:30 6:36 20:27
6:45 6:51 21:14
7:00 7:06 22:00
7:15 7:21 22:47
7:30 7:36 23:33
7:45 7:51 24:20
8:00 8:06 25:06
8:15 8:21 25:53
8:30 8:36 26:39
8:45 8:51 27:26
9:00 9:06 28:12
9:15 9:21 28:59
9:30 9:36 29:45

Interval Split Times

*Instructions:*

1600m PR 400m Time 800m Time 400m Mile Pace 800m Mile Pace
4:45 2:25 4:51 4:51 4:51
5:00 2:33 5:06 5:06 5:06
5:15 2:40 5:21 5:21 5:21
5:30 2:48 5:36 5:36 5:36
5:45 2:55 5:51 5:51 5:51
6:00 3:03 6:06 6:06 6:06
6:15 3:10 6:21 6:21 6:21
6:30 3:18 6:36 6:36 6:36
6:45 3:25 6:51 6:51 6:51
7:00 3:33 7:06 7:06 7:06
7:15 3:40 7:21 7:21 7:21
7:30 3:48 7:36 7:36 7:36
7:45 3:55 7:51 7:51 7:51
8:00 4:03 8:06 8:06 8:06
8:15 4:10 8:21 8:21 8:21
8:30 4:18 8:36 8:36 8:36
8:45 4:25 8:51 8:51 8:51
9:00 4:33 9:06 9:06 9:06
9:15 4:40 9:21 9:21 9:21
9:30 4:48 9:36 9:36 9:36