Pace and Effort Chart
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Mile PR5k PR (track)*recovery pace 60-65%"endurance" pace 70-75%tempo pace 80-85%repitition pace 90-95%speed pace per 400m 95-100%*5k track PR would be 30-60 seconds faster than your 5k cross country PR from even the flattest, fastest course
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4:1114:276:276:055:114:3356.8
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4:2014:566:406:165:214:4258.2
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4:2815:256:526:285:314:5060.5
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4:3715:547:046:395:414:5962.4
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4:4616:237:166:515:515:0864.0
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4:5416:527:287:026:005:1666.0
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5:0317:217:407:146:105:2467.6
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5:1217:497:527:256:205:3269.6
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5:2118:188:047:366:305:4271.2
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5:2918:478:167:486:395:5173.2
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5:3819:168:287:596:496:0074.8
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5:4719:458:408:106:596:0876.4
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5:5620:148:528:217:096:1578.4
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6:0420:439:038:327:186:2480.0
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6:1321:119:158:437:286:3282.0
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6:2221:419:278:547:376:4183.6
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6:3122:109:389:057:476:5085.6
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6:3922:389:509:167:566:5986.4
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6:4823:0710:019:278:067:0788.8
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6:5723:3610:139:388:157:1590.4
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7:0624:0510:249:498:257:2492.4
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7:1524:3410:3510:008:347:3294.0
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7:2325:0310:4610:118:447:4196.0
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7:3225:3210:5810:218:537:4997.6
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7:4126:0111:0910:329:027:5998.4
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7:5026:3011:2010:429:128:081:42
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7:5926:5911:3110:539:218:171:43
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8:0727:2811:4211:039:308:251:44
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8:1627:5611:5211:139:398:341:46
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8:2528:2512:0311:249:488:421:48
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8:3428:5412:1411:349:578:511:50
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8:4229:2312:2411:4510:069:001:52
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