Russ Hall
London · 43 years old
December 25, 2024
Dalby Forest parkrun
19:03
6:08/mile
Average splits
| 1k | 3:49 |
| Mile | 6:08 |
| 3k | 11:26 |
| 5k | 19:03 |
Equivalent performances
| 1k | 3:28 |
| 1500 | 5:19 |
| Mile | 5:44 |
| 3k | 11:05 |
| 5k | 19:03 |
| 10k | 39:43 |
| 10 miles | 1:05:46 |
| Half-marathon | 1:27:38 |
| Marathon | 3:02:43 |
Training
Training for the eighteen weeks up to the race itself
- Total distance
- 459 miles
- Weekly distance
- 25 miles/ week
- Time
- 3h 12m/ week
- Days
- 5/ week
Weekly distance
Training zones
Zone 12%
Zone 217%
Zone 353%
Zone 427%
Zone 50%
Training paces
Easy38%
Moderate29%
Tempo/threshold20%
VO2max6%
Speed/anaerobic7%