XC to Track Time Converter

The standard convention is about 6% on an average course — roughly +57 seconds on a 16:00 5K, or 10–15 seconds per mile. Fast, firm courses cost closer to 3%, while hilly or muddy championship courses can cost 8–10%.

Almost. ×0.94 is the folk approximation of dividing by 1.06 (1÷1.06 ≈ 0.943). This converter divides by the exact course factor so converting track→XC→track returns your original time, which ×0.94 does not quite do.

Divide by the course factor: a 17:00 on an average 5K course is worth about 16:02 on the track (17:00 ÷ 1.06). Pick the factor honestly — most championship courses are not 'average'.

Two steps, which this tool does together: extend the 5K to 8K with the Riegel formula (^1.06), then multiply by the course factor. A 19:00 track 5K projects to roughly 33:09 on an average 8K course.

They are estimates, not measurements. Courses are wheel-measured at best, footing changes week to week, and the same course can run 30+ seconds different in mud versus firm ground. Use these numbers for seeding and goal-setting, not record-keeping.

Yes — distance changes use the Riegel formula and terrain uses the course factor. For a flat-to-flat mile to 3-mile (4828m) conversion, just leave the course factor at the fast/firm setting or use the Riegel race predictor directly.