This chart is based of 1600M race time. Don't adjust if your 800 or 3200M doesn't line up against your mile.
The 3200 race time is a pretty close approximation for most off 1600M. Slow twitch might do a little better.
Your 800M race time may be faster if you are fast twitch.
Track times correlate to likely XC performances the FOLLOWING year assuming consistent training after the track season and during the summer. Times you ran this year in XC often result in faster track times than the row they line up with. For example, freshmen boys who run 18:59 varsity lettering time often run 5:00 track lettering time the following spring.
As your race times get faster, your training paces will change accordingly.
Pace will vary with conditions & are used as a guide. Hot/cold/windy/hilly/tired slow times on same effort.
Most of these paces come with an associated range. The shorter the rep, the smaller the range.
Training at paces faster than the plan don't make you better, they just make you tired & hurt your recovery.
CURRENT RACE PACE & OPTIMAL TRAINING PACES
TRAIN BASED OFF WHERE YOU ARE, NOT WHERE YOU WISH TO BE