Russ Hall
London · 42 years old
24 September 2023
Running Grand Prix Bedford Autodrome
2:57:06
6:45/mile
Average splits
| 1k | 4:12 |
| Mile | 6:45 |
| 3k | 12:35 |
| 5k | 20:59 |
| 10k | 41:58 |
| 10 miles | 1:07:33 |
| Half-marathon | 1:28:33 |
| Marathon | 2:57:06 |
Equivalent performances
| 1k | 3:21 |
| 1500 | 5:09 |
| Mile | 5:33 |
| 3k | 10:45 |
| 5k | 18:28 |
| 10k | 38:30 |
| 10 miles | 1:03:45 |
| Half-marathon | 1:24:57 |
| Marathon | 2:57:06 |
Training
Training for the eighteen weeks up to the race itself
- Total distance
- 640 miles
- Weekly distance
- 36 miles/ week
- Time
- 4h 20m/ week
- Days
- 5/ week
Weekly distance
Training zones
Zone 13%
Zone 219%
Zone 351%
Zone 427%
Zone 51%
Training paces
Easy39%
Moderate31%
Tempo/threshold19%
VO2max5%
Speed/anaerobic6%