Russ Hall
London · 42 years old
2 September 2020
Herne Hill Harriers 800/3000m Evening Open
9:50
5:17/mile
Average splits
| 1k | 3:17 |
| Mile | 5:17 |
| 3k | 9:50 |
Equivalent performances
| 1k | 3:04 |
| 1500 | 4:43 |
| Mile | 5:05 |
| 3k | 9:50 |
| 5k | 16:54 |
| 10k | 35:14 |
| 10 miles | 58:21 |
| Half-marathon | 1:17:44 |
| Marathon | 2:42:05 |
Training
Training for the eighteen weeks up to the race itself
- Total distance
- 641 miles
- Weekly distance
- 36 miles/ week
- Time
- 4h 17m/ week
- Days
- 6/ week
Weekly distance
Training zones
Zone 11%
Zone 210%
Zone 355%
Zone 433%
Zone 52%
Training paces
Easy59%
Moderate24%
Tempo/threshold11%
VO2max3%
Speed/anaerobic3%