Russ Hall
London · 42 years old
10 June 2023
Dalby forest parkrun
17:36
5:40/mile
Average splits
| 1k | 3:31 |
| Mile | 5:40 |
| 3k | 10:34 |
| 5k | 17:36 |
Equivalent performances
| 1k | 3:12 |
| 1500 | 4:55 |
| Mile | 5:18 |
| 3k | 10:14 |
| 5k | 17:36 |
| 10k | 36:42 |
| 10 miles | 1:00:46 |
| Half-marathon | 1:20:58 |
| Marathon | 2:48:48 |
Training
Training for the eighteen weeks up to the race itself
- Total distance
- 727 miles
- Weekly distance
- 40 miles/ week
- Time
- 4h 50m/ week
- Days
- 6/ week
Weekly distance
Training zones
Zone 12%
Zone 215%
Zone 352%
Zone 430%
Zone 50%
Training paces
Easy46%
Moderate29%
Tempo/threshold16%
VO2max4%
Speed/anaerobic5%