Russ Hall
London · 42 years old
4 June 2023
Race the Neighbours 10k
38:38
6:13/mile
Average splits
| 1k | 3:52 |
| Mile | 6:13 |
| 3k | 11:35 |
| 5k | 19:19 |
| 10k | 38:38 |
Equivalent performances
| 1k | 3:22 |
| 1500 | 5:10 |
| Mile | 5:34 |
| 3k | 10:47 |
| 5k | 18:32 |
| 10k | 38:38 |
| 10 miles | 1:03:58 |
| Half-marathon | 1:25:14 |
| Marathon | 2:57:43 |
Training
Training for the eighteen weeks up to the race itself
- Total distance
- 717 miles
- Weekly distance
- 40 miles/ week
- Time
- 4h 46m/ week
- Days
- 6/ week
Weekly distance
Training zones
Zone 12%
Zone 215%
Zone 352%
Zone 431%
Zone 50%
Training paces
Easy31%
Moderate29%
Tempo/threshold22%
VO2max8%
Speed/anaerobic9%