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This
sheet can be used for track or cross country to show split times for runners
of all abilities. The sample below shows it set up for a 5K cross country
race. The only cells you can enter data in are colored green. In this case,
the target distance is 5000 meters. The "Enter Miles" cell next to
the Target Cell is a little calculator if you need to convert miles to meters
for the split distances. The miles are
shown beneath the meters you enter. The second column (red) shows the mile
pace for each Time at the Target Distance. Each row will show the time for
the distance entered in the top row for that column. As you go down the sheet each row will be
incremented by the number of seconds you entered for Increment. For Cross
Country, a good way to use this is to enter the Target Distance for the
length of the race and a time for your fastest runner. The first two columns will show the
incremented time for the Target Distance and the mile pace (red column).
Then, you can enter distances in the columns for splits for that target
distance. For example, if you enter a Target Distance of 5000 meters, you'll
get the 5k time based on the starting time you entered in the first row. You can then enter times along the course
you want to track in both mile pace and projected 5k time. I made this sheet
for high school level runners, not marathoners. For times over an hour, the
hour won't show, only the minutes and seconds. The cells will also have red
letters and a red background. It's probably obvious but entering a zero in
the distance column will white-out the
cells in that column. Version
1.0 :
13 July 2025
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