Russ Hall
London · 42 years old
21 April 2024
TCS London Marathon
4:02:29
9:15/mile
Average splits
| 1k | 5:45 |
| Mile | 9:15 |
| 3k | 17:14 |
| 5k | 28:44 |
| 10k | 57:28 |
| 10 miles | 1:32:29 |
| Half-marathon | 2:01:15 |
| Marathon | 4:02:29 |
Equivalent performances
| 1k | 4:35 |
| 1500 | 7:03 |
| Mile | 7:36 |
| 3k | 14:43 |
| 5k | 25:17 |
| 10k | 52:43 |
| 10 miles | 1:27:17 |
| Half-marathon | 1:56:18 |
| Marathon | 4:02:29 |
Training
Training for the eighteen weeks up to the race itself
- Total distance
- 889 miles
- Weekly distance
- 49 miles/ week
- Time
- 6h 7m/ week
- Days
- 6/ week
Weekly distance
Training zones
Zone 14%
Zone 227%
Zone 351%
Zone 418%
Zone 51%
Training paces
Easy6%
Moderate5%
Tempo/threshold9%
VO2max9%
Speed/anaerobic71%