Russ Hall
London · 42 years old
16 October 2022
Cabbage Patch 10
58:48
5:53/mile
Average splits
| 1k | 3:39 |
| Mile | 5:53 |
| 3k | 10:58 |
| 5k | 18:16 |
| 10k | 36:32 |
| 10 miles | 58:48 |
Equivalent performances
| 1k | 3:06 |
| 1500 | 4:45 |
| Mile | 5:07 |
| 3k | 9:55 |
| 5k | 17:02 |
| 10k | 35:31 |
| 10 miles | 58:48 |
| Half-marathon | 1:18:21 |
| Marathon | 2:43:21 |
Training
Training for the eighteen weeks up to the race itself
- Total distance
- 437 miles
- Weekly distance
- 24 miles/ week
- Time
- 2h 55m/ week
- Days
- 5/ week
Weekly distance
Training zones
Zone 15%
Zone 214%
Zone 341%
Zone 437%
Zone 53%
Training paces
Easy54%
Moderate29%
Tempo/threshold12%
VO2max3%
Speed/anaerobic3%