Tempo 2-1-1

31st Jul 2025

Splits

Split	Distance	Time	Heart Rate	Pace Zone
1	1.00 miles	00:12:24	136.5 BPM	4
2	1.00 miles	00:12:52	145.1 BPM	3
3	1.00 miles	00:12:26	148.9 BPM	4
4	1.00 miles	00:12:46	152.1 BPM	3
5	0.14 miles	00:01:47	152.6 BPM	3

Key Metrics

Distance

4.14 miles

Calories

541

Time

00:52:15

Pace

12:37 MI

Elevation Gain

0.0 ft

Average Heart Rate

157.0 BPM

Personal Notes

AJ Bell Great North Run Plan (Week 3/8)

1km warm up at a conversational pace (no faster than 8:25/km)

2km at 7:40/km, 120s walking rest
1km at 7:30/km, 90s walking rest
1km at 7:30/km, 90s walking rest

1km cool down at a conversational pace (or slower!)

Best Efforts

Name	Distance	Time
400m	0.25 miles	00:02:56
1/2 mile	0.50 miles	00:05:56
1K	0.62 miles	00:07:23
1 mile	1.00 miles	00:12:09
2 mile	2.00 miles	00:24:48
5K	3.11 miles	00:38:53