Russ Hall
London · 42 years old
25 December 2023
Dalby Forest parkrun
18:38
6:00/mile
Average splits
| 1k | 3:44 |
| Mile | 6:00 |
| 3k | 11:11 |
| 5k | 18:38 |
Equivalent performances
| 1k | 3:23 |
| 1500 | 5:12 |
| Mile | 5:36 |
| 3k | 10:51 |
| 5k | 18:38 |
| 10k | 38:51 |
| 10 miles | 1:04:20 |
| Half-marathon | 1:25:43 |
| Marathon | 2:58:43 |
Training
Training for the eighteen weeks up to the race itself
- Total distance
- 631 miles
- Weekly distance
- 35 miles/ week
- Time
- 4h 26m/ week
- Days
- 5/ week
Weekly distance
Training zones
Zone 13%
Zone 220%
Zone 353%
Zone 423%
Zone 50%
Training paces
Easy41%
Moderate30%
Tempo/threshold18%
VO2max5%
Speed/anaerobic5%