What pace should i run??

Question

this is my first season of xc and i am gonna be in 10th grade but i did indoor and outdoor track last year. my pr mile is 6.10 ehhhh but that was in may and i have been training a lot since then so i am guessing it is about 6flat now (i hope). we have a pre-season 2mile race coming up against 2 other teams on a xc course. so what pace should i run at 6.30ish? and what about for our regular 5ks?? thanks!!

Answer 1

What you want to do is try to keep your laps at 1:30 to 1:45 for your first 2 laps and than for your last 2 laps get a little faster. So if you go something like 1:40 1:30 1:20 1:15 you should be able to run a mile in 5:45 i Know this from experience I was running 4: 45 miles in 7th grade and 15:30 for my 5k. My brother also ran faster than 5 minutes for the mile.  and practice alot.

Answer 2

http://www.runnersworld.com/cda/training...   this tells you what your pace should be...if you can do a 6 min mile than for a two mile you should at 12:26 and for a 5k 19:57....this has been very accurate for me so i hope it works for you...good luck at the race!

Answer 3

You did the 6:10 mile on a track, I wouldn't expect to get anything real fast on a XC course (maybe a lot of hills? and the grass will slow you as well).  You should shoot for 2 miles at 6:30 pace, but don't be upset if it is around 6:45 to 6:50 pace.  Regular 5K (I'm assuming you mean for XC) I'd say around 21 to 22 minutes would be great.  Good Luck this year!  

Answer 4

Check out this article in runners world. It may help. http://www.runnersworld.com/article/0,71...