Russ Hall
London · 42 years old
21 June 2019
Golden Stag Mile Open
5:14
5:14/mile
Average splits
| 1k | 3:15 |
| Mile | 5:14 |
Equivalent performances
| 1k | 3:10 |
| 1500 | 4:51 |
| Mile | 5:14 |
| 3k | 10:08 |
| 5k | 17:24 |
| 10k | 36:17 |
| 10 miles | 1:00:05 |
| Half-marathon | 1:20:04 |
| Marathon | 2:46:55 |
Training
Training for the eighteen weeks up to the race itself
- Total distance
- 345 miles
- Weekly distance
- 19 miles/ week
- Time
- 2h 24m/ week
- Days
- 4/ week
Weekly distance
Training zones
Zone 11%
Zone 23%
Zone 340%
Zone 450%
Zone 56%
Training paces
Easy53%
Moderate28%
Tempo/threshold13%
VO2max3%
Speed/anaerobic3%