Russ Hall
London · 42 years old
21 June 2024
Finsbury Park 5000s
17:53.16
5:45/mile
Average splits
| 1k | 3:35 |
| Mile | 5:45 |
| 3k | 10:44 |
| 5k | 17:53 |
Equivalent performances
| 1k | 3:15 |
| 1500 | 5:00 |
| Mile | 5:23 |
| 3k | 10:24 |
| 5k | 17:53 |
| 10k | 37:17 |
| 10 miles | 1:01:45 |
| Half-marathon | 1:22:17 |
| Marathon | 2:51:33 |
Training
Training for the eighteen weeks up to the race itself
- Total distance
- 735 miles
- Weekly distance
- 41 miles/ week
- Time
- 5h 0m/ week
- Days
- 6/ week
Weekly distance
Training zones
Zone 13%
Zone 226%
Zone 351%
Zone 419%
Zone 51%
Training paces
Easy49%
Moderate26%
Tempo/threshold14%
VO2max5%
Speed/anaerobic7%