Back to Calendar

Cross Country Pacing Tables

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

Easy Pace [Z2] Threshold [LT] 5K Race Pace Interval Pace Strides [SPEED] Training Splits

Easy Pace [Z2] - Comfortable Aerobic Pace

For easy runs, long runs, warm-ups, and cool-downs. Should feel conversational and relaxed.

How to Use:

  • Daily easy runs: Maintain this pace for all Z2 workouts
  • Long runs: Start slightly slower, settle into this pace
  • Recovery runs: Can be 10-20 seconds slower than this pace
  • Warm-ups/cool-downs: Use this pace or slightly slower
1600m PR Easy Pace Easy Pace Range
4:45 6:45 6:30 - 7:00
5:00 7:05 6:50 - 7:20
5:15 7:25 7:10 - 7:40
5:30 7:45 7:30 - 8:00
5:45 8:05 7:50 - 8:20
6:00 8:25 8:10 - 8:40
6:15 8:45 8:30 - 9:00
6:30 9:05 8:50 - 9:20
6:45 9:25 9:10 - 9:40
7:00 9:45 9:30 - 10:00
7:15 10:05 9:50 - 10:20
7:30 10:25 10:10 - 10:40
7:45 10:45 10:30 - 11:00
8:00 11:05 10:50 - 11:20
8:15 11:25 11:10 - 11:40
8:30 11:45 11:30 - 12:00
8:45 12:05 11:50 - 12:20
9:00 12:25 12:10 - 12:40
9:15 12:45 12:30 - 13:00
9:30 13:05 12:50 - 13:20

Threshold Pace [LT] - "30 seconds slower than 5K pace"

For tempo runs and cruise intervals. Should feel "comfortably hard" - you can speak a few words but not hold a conversation.

How to Use:

  • Tempo runs: 20-25 minute continuous efforts at this pace
  • Cruise intervals: 5-8 minute intervals with 60-90 second recovery
  • Effort level: Comfortably hard, sustainable for 20-40 minutes
  • Breathing: Controlled but noticeable, rhythmic breathing pattern
1600m PR 5K Race Pace Threshold Pace (LT)
4:45 5:13 5:43
5:00 5:19 5:49
5:15 5:35 6:05
5:30 5:51 6:21
5:45 6:07 6:37
6:00 6:23 6:53
6:15 6:39 7:09
6:30 6:55 7:25
6:45 7:11 7:41
7:00 7:27 7:57
7:15 7:43 8:13
7:30 7:59 8:29
7:45 8:15 8:45
8:00 8:31 9:01
8:15 8:47 9:17
8:30 9:03 9:33
8:45 9:19 9:49
9:00 9:35 10:05
9:15 9:51 10:21
9:30 10:07 10:37

Interval Pace [INTERVAL] - Current 5K Race Pace

For 600m-1200m track intervals. This is your current 5K race pace based on your 1600m PR.

How to Use:

  • Track intervals: 600m, 800m, 1000m, 1200m repeats at this pace
  • Recovery: 90 seconds to 2 minutes easy jog between intervals
  • Effort level: Hard but controlled - pace you could maintain for ~10-12 minutes
  • Purpose: Improve VO2max and race-specific speed endurance
1600m PR 5K Race Pace Projected 5K Time
4:45 5:13 16:09
5:00 5:19 16:26
5:15 5:35 17:18
5:30 5:51 18:10
5:45 6:07 19:02
6:00 6:23 19:54
6:15 6:39 20:46
6:30 6:55 21:38
6:45 7:11 22:30
7:00 7:27 23:22
7:15 7:43 24:14
7:30 7:59 25:06
7:45 8:15 25:58
8:00 8:31 26:50
8:15 8:47 27:42
8:30 9:03 28:34
8:45 9:19 29:26
9:00 9:35 30:18
9:15 9:51 31:10
9:30 10:07 32:02

Race Day Pacing

Current 5K race pace and race strategy guidance for cross country meets.

Race Strategy:

  • First mile: Start 3-5 seconds slower than goal pace to avoid going out too fast
  • Middle section: Settle into goal race pace rhythm
  • Final mile: Gradually pick up pace, finish strong
  • Splits strategy: Aim for even effort, slightly negative split if possible
1600m PR 5K Goal Pace Conservative Goal Aggressive Goal
4:45 5:13 (16:09) 5:16 (16:19) 5:10 (15:59)
5:00 5:19 (16:26) 5:22 (16:36) 5:16 (16:16)
5:15 5:35 (17:18) 5:38 (17:28) 5:32 (17:08)
5:30 5:51 (18:10) 5:54 (18:20) 5:48 (18:00)
5:45 6:07 (19:02) 6:10 (19:12) 6:04 (18:52)
6:00 6:23 (19:54) 6:26 (20:04) 6:20 (19:44)
6:15 6:39 (20:46) 6:42 (20:56) 6:36 (20:36)
6:30 6:55 (21:38) 6:58 (21:48) 6:52 (21:28)
6:45 7:11 (22:30) 7:14 (22:40) 7:08 (22:20)
7:00 7:27 (23:22) 7:30 (23:32) 7:24 (23:12)
7:15 7:43 (24:14) 7:46 (24:24) 7:40 (24:04)
7:30 7:59 (25:06) 8:02 (25:16) 7:56 (24:56)
7:45 8:15 (25:58) 8:18 (26:08) 8:12 (25:48)
8:00 8:31 (26:50) 8:34 (27:00) 8:28 (26:40)
8:15 8:47 (27:42) 8:50 (27:52) 8:44 (27:32)
8:30 9:03 (28:34) 9:06 (28:44) 9:00 (28:24)
8:45 9:19 (29:26) 9:22 (29:36) 9:16 (29:16)
9:00 9:35 (30:18) 9:38 (30:28) 9:32 (30:08)
9:15 9:51 (31:10) 9:54 (31:20) 9:48 (31:00)
9:30 10:07 (32:02) 10:10 (32:12) 10:04 (31:52)

Strides Pace [SPEED] - "85-90% effort"

For 100m strides and speed development. Fast but relaxed, focusing on form and turnover.

How to Use:

  • Format: 4-6 × 100m with full recovery (walk back to start)
  • Effort: 85-90% - fast but not all-out sprinting
  • Focus: Good form, quick turnover, relaxed arms
  • Frequency: 3-4 times per week after workouts
1600m PR 5K Race Pace Strides Pace 100m Target Time
4:45 5:13 4:58 17-18 sec
5:00 5:19 5:04 18-19 sec
5:15 5:35 5:20 19-20 sec
5:30 5:51 5:36 20-21 sec
5:45 6:07 5:52 21-22 sec
6:00 6:23 6:08 22-23 sec
6:15 6:39 6:24 23-24 sec
6:30 6:55 6:40 24-25 sec
6:45 7:11 6:56 25-26 sec
7:00 7:27 7:12 26-27 sec
7:15 7:43 7:28 27-28 sec
7:30 7:59 7:44 28-29 sec
7:45 8:15 8:00 29-30 sec
8:00 8:31 8:16 30-31 sec
8:15 8:47 8:32 31-32 sec
8:30 9:03 8:48 32-33 sec
8:45 9:19 9:04 33-34 sec
9:00 9:35 9:20 34-35 sec
9:15 9:51 9:36 35-36 sec
9:30 10:07 9:52 36-37 sec

Training Split Reference

Split times for track intervals at 5K race pace. Use these for interval workouts like 6×600m or 5×800m.

How to Use:

  • Track intervals: Use these splits for 600m, 800m, 1000m, 1200m repeats
  • Pacing strategy: Aim for even splits throughout the workout
  • Recovery: 90 seconds to 2 minutes easy jog between intervals
  • Consistency: Focus on hitting the same split for each repeat
1600m PR 400m Split 600m Split 800m Split 1000m Split 1200m Split
4:45 1:13 1:49 2:25 3:02 3:38
5:00 1:16 1:55 2:33 3:11 3:49
5:15 1:20 2:00 2:40 3:21 4:01
5:30 1:24 2:06 2:48 3:30 4:12
5:45 1:28 2:11 2:55 3:39 4:23
6:00 1:31 2:17 3:03 3:48 4:34
6:15 1:35 2:23 3:10 3:58 4:46
6:30 1:39 2:28 3:18 4:07 4:57
6:45 1:43 2:34 3:25 4:17 5:08
7:00 1:46 2:39 3:33 4:26 5:19
7:15 1:50 2:45 3:40 4:35 5:30
7:30 1:54 2:51 3:48 4:45 5:42
7:45 1:58 2:56 3:55 4:54 5:53
8:00 2:01 3:02 4:03 5:03 6:04
8:15 2:05 3:08 4:10 5:13 6:15
8:30 2:09 3:13 4:18 5:22 6:27
8:45 2:13 3:19 4:25 5:32 6:38
9:00 2:16 3:24 4:33 5:41 6:49
9:15 2:20 3:30 4:40 5:50 7:00
9:30 2:24 3:36 4:48 6:00 7:12