| 2024 SEN Swansea/Cardiff Uni/Run Fast |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 5K | 14:44 | | | 14:44 | 94 | | | | Armagh | Armagh International Road Races | 8 Feb 24 |
| 5.38ML | 27:23 | | | | 11 | L5 | | | Sutton Coldfield | ERRA Men's National 12-Stage Relays | 6 Apr 24 |
| 2023 SEN Swansea/Cardiff Uni/Run Fast |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 3000SC | 8:50.56 | | | | 11 | | | | Vienna, AUT | Track Night Vienna | 17 Jun 23 |
| 3000SC | 9:00.53 | | | | 1 | | | | Sportcity | National Athletics League Premier Division Fixture A | 11 Jun 23 |
| 5K | 14:41 | | | | 1 | | | | Cardiff | SSAFA 5K | 24 May 23 |
| 5K | 14:46 | | | 14:46 | 15 | | | | Cardiff | Cardiff Race For Victory 5K | 30 Apr 23 |
| parkrun | 15:19 | | | | 1 | | | 1 | Porthcawl | Porthcawl parkrun # 463 | 7 Oct 23 |
| parkrun | 15:23 | | | | 1 | | | 1 | Porthcawl | Porthcawl parkrun # 471 | 2 Dec 23 |
| parkrun | 15:26 | | | | 1 | | | 1 | Porthcawl | Porthcawl parkrun # 458 | 2 Sep 23 |
| 5.08KL | 15:36 | | | | 9 | L02 | | | Birmingham | ERRA Men's National 12-Stage Relays | 15 Apr 23 |
| 10K | 30:21 | | | 30:23 | 73 | | | | Telford | Telford 10K | 10 Dec 23 |
| 10K | 31:13 | | | 31:14 | 8 | | | | Porthcawl | Porthcawl 1M / 10K | 2 Jul 23 |
| 10K | 31:40 | | | 31:40 | 3 | | | | Cwmavon | Richard Burton 10K | 5 Nov 23 |
| 2022 SEN Swansea/Cardiff Uni/Run Fast |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 1500 | 3:52.36 | | | | 5 | 1 | | | Stanford CA, USA | Payton Jordan Invitational | 29 Apr 22 |
| 1500 | 4:02.15 | | | | 2 | h2 | | | Cardiff | Welsh Senior & U15 Championships | 12 Jun 22 |
| 3000SC | 8:31.80 | | | | 9 | | | | Eugene OR, USA | Oregon Relays | 22 Apr 22 |
| 3000SC | 8:34.78 | | | | 2 | 2 | | | Palo Alto CA, USA | Stanford Invitational | 1 Apr 22 |
| 3000SC | 8:36.92 | | | | 4 | E | | | Walnut CA, USA | Mt. SAC Relays - World Athletics Continental Tour Gold | 16 Apr 22 |
| 3000SC | 8:42.75 | | | | 13 | | | | Ostrava, CZE | Ostrava Golden Spike - World Athletics Continental Tour Bronze | 31 May 22 |
| 3000SC | 8:45.38 | | | | 6 | | | | Sportcity | Muller UK Athletics Championships | 25 Jun 22 |
| 3000SC | 9:06.95 | | | | 9 | | | | Birmingham | Commonwealth Games | 6 Aug 22 |
| 5K | 14:18 | | | 14:18 | 30 | W3 | | | Battersea Park | Friday Night 5K Under the Lights | 11 Feb 22 |
| 10K | 30:21 | | | 30:21 | 13 | | 13 | | Beachley | Speedway 10K | 23 Jan 22 |
| 2021 SEN Swansea/Cardiff Uni/Run Fast |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 1500 | 3:50.13 | | | | 3 | D | | | Loughborough | BMC Grand Prix | 24 Jul 21 |
| 2000SC | 5:40.29 | | | | 2 | | | | Birmingham (U) | University of Birmingham Track & Field Series | 21 Apr 21 |
| 3000SC | 8:36.50 | | | | 1 | | | | Sportcity | BMC Grand Prix | 29 May 21 |
| 3000SC | 8:38.56 | | | | 2 | A | | | Birmingham (U) | BMC Gold Standard Races | 9 Jun 21 |
| 3000SC | 8:48.54 | | | | 6 | | | | Sportcity | Müller British Championships inc. Invitation 10000m | 27 Jun 21 |
| 5K | 13:58 | | | | 9 | A | | | Barrowford | Podium 5K | 3 Apr 21 |
| 2020 SEN Swansea/Cardiff Uni/Run Fast |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 1500 | 3:52.17 | i | | | 1 | | | | Cardiff | Welsh Athletics Senior Championships | 25 Jan 20 |
| 3000 | 8:18.41 | i | | | 5 | | | | Sheffield | BUCS Indoor Championships | 16 Feb 20 |
| 3000 | 8:19.79 | i | | | 3 | h2 | | | Sheffield | BUCS Indoor Championships | 15 Feb 20 |
| 3000 | 8:20.42 | i | | | 8 | | | | Emirates Arena | British Championships | 22 Feb 20 |
| 3000SC | 8:42.28 | | | | 8 | | | | Turku, FIN | Paavo Nurmi Games | 11 Aug 20 |
| 5K | 13:54 | | | 13:54 | 11 | | | | Armagh | Armagh International Road Races | 13 Feb 20 |
| parkrun | 14:42 | | | | 1 | | | 1 | Porthcawl | Porthcawl parkrun # 349 | 11 Jan 20 |
| 2019 SEN Swansea/Run Fast |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 1500 | 3:53.28 | | | | 4 | A | | | Eton | British Athletics League Division 1 | 6 Jul 19 |
| 3000 | 8:12.09 | | | | 10 | | | | Cork, IRL | Cork City Sports International | 14 Aug 19 |
| 5000 | 13:57.26 | | | | 2 | 12 | | | Nottingham | The 5000m Track Challenge | 27 Jul 19 |
| 3000SC | 8:40.23 | | | | 15 | 1 | | | Oordegem-Lede, BEL | IFAM International Outdoor | 25 May 19 |
| 3000SC | 8:42.21 | | | | 12 | | | | Liège, BEL | Meeting Internationale de la Province de Liège | 17 Jul 19 |
| 3000SC | 8:42.66 | | | | 5 | A | | | Birmingham (U) | BMC Gold Standard Races | 2 Aug 19 |
| 3000SC | 8:50.42 | | | | 6 | | | | Bydgoszcz, POL | Memoriał Ireny Szewińskiej | 12 Jun 19 |
| 3000SC | 8:53.66 | | | | 5 | | | | Birmingham | British Championships | 25 Aug 19 |
| 5K | 14:20 | | | 14:20 | 3 | | | 3 | Cardiff | Cardiff Race for Victory 5K | 5 May 19 |
| 5K | 14:48 | | | | 3 | A | | | Barrowford | Podium 5K | 2 Mar 19 |
| parkrun | 14:44 | | | | 1 | | | 1 | Cardiff | Cardiff parkrun # 579 | 12 Jan 19 |
| 9.6KXC | 30:49 | | | | 13 | | | | Cardiff | Start Fitness Gwent League (Inc British Athletics Cross Challenge) | 12 Oct 19 |
| 10K | 29:01 | | | 29:02 | 6 | | | | Telford | Telford 10K | 8 Dec 19 |
| 10K | 29:27 | | | 29:27 | 1 | | | | Gloucester | Gloucester 10K | 24 Nov 19 |
| 10K | 30:06 | | | 30:07 | 7 | | | | Cardiff | Brecon Carreg Cardiff Bay 10K | 31 Mar 19 |
| 10K | 30:35 | | | 30:36 | 1 | | | | Cwmavon | Richard Burton 10K | 3 Nov 19 |
| SHORT10K | 29:30 | | | 29:30 | 16 | | | | Leeds | Age UK Leeds Abbey Dash 10K (23m Short) | 27 Oct 19 |
| 2018 SEN Swansea/Run Fast |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 1500 | 3:56.49 | i | | | 3 | | | | Cardiff | Welsh Athletics Senior Championships | 27 Jan 18 |
| 3000 | 8:09.42 | i | | | 3 | B | | | Ghent, BEL | IFAM Indoor | 10 Feb 18 |
| 3000 | 8:15.51 | | | | 10 | | | | Cork, IRL | Cork City Sports International | 16 Jul 18 |
| 3000SC | 8:30.52 | | | | 3 | 1 | | | Oordegem, BEL | IFAM Outdoor | 26 May 18 |
| 3000SC | 8:31.98 | | | | 3 | | | | Leiden, NED | Gouden Spike | 9 Jun 18 |
| 3000SC | 8:34.12 | | | | 6 | | | | Gold Coast, AUS | Commonwealth Games | 13 Apr 18 |
| 3000SC | 8:41.45 | | | | 4 | | | | Birmingham | British Championships (Inc European Trials) | 30 Jun 18 |
| 5K | 14:05 | | | | 8 | | | | Armagh | Armagh International Road Races | 15 Feb 18 |
| 5K | 14:18 | | | 14:18 | 1 | | | | Cardiff | Cardiff Race for Victory 5K (Inc Welsh Championships) | 6 May 18 |
| 5.4KL | 16:52 | | | | 1 | L3 | | | Llanelli | Welsh Relay Championships | 22 Sep 18 |
| 5M | 24:10 | | | 24:10 | 2 | | | | Glynneath | Glynneath 5 | 26 Dec 18 |
| 10K | 30:12 | | | 30:12 | 22 | | | | Telford | Telford 10K | 9 Dec 18 |
| 10K | 31:16 | | | 31:18 | 2 | | | | Cwmavon | Richard Burton 10K | 4 Nov 18 |
| HM | 65:18 | | | 65:20 | 19 | | | | Cardiff | Cardiff Half Marathon | 7 Oct 18 |
| 2017 SEN Swansea/Cardiff Met Uni/Run Fast |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 1500 | 3:50.40 | | | | 7 | C | | | Solihull | BMC Grand Prix | 13 May 17 |
| 1500 | 3:50.62 | | | | 6 | | | | Cardiff | Welsh Championships | 10 Jun 17 |
| 1500 | 3:55.79 | | | | 3 | A | | | Glasgow | BMC Regional Races | 28 Jul 17 |
| 3000 | 8:10.83 | i | | | 3 | 1 | | | Cardiff | Cardiff Met GP1: Christmas Classic | 10 Dec 17 |
| 3000 | 8:12.09 | i | | | 3 | A | | | Emirates Arena | BMC / Glasgow AA Metric Miler Meeting (Inc Scottish 3000m Championships & Glasgow Pole Vault GP) | 4 Jan 17 |
| 3000SC | 8:34.03 | | | | 9 | A | | | Oordegem-Lede, BEL | IFAM Outdoor | 27 May 17 |
| 3000SC | 8:36.96 | | | | 3 | | | | Leiden, NED | Gouden Spike | 17 Jun 17 |
| 3000SC | 8:39.42 | | | | 1 | | | | Bedford | BUCS Championships | 1 May 17 |
| 3000SC | 8:42.39 | | | | 3 | | | | Bydgoszcz, POL | Europejski Festiwal Lekkoatletyczny | 2 Jun 17 |
| 3000SC | 8:49.25 | | | | 1 | | | | Sportcity | England Manchester International | 16 Aug 17 |
| 3000SC | 8:56.65 | | | | 9 | | | | Birmingham | British Championships | 1 Jul 17 |
| 3000SC | 9:08.43 | | | | 1 | h1 | | | Bedford | BUCS Championships | 29 Apr 17 |
| 5KL | 14:49 | | | | 1 | L2 | | | Llanelli | Welsh Relay Championships | 16 Sep 17 |
| 5.88KL | 17:30 | | | | 1 | L3 | | | Sutton Park | ERRA Men's National 6-Stage Relays | 7 Oct 17 |
| 4M | 19:15 | | | | 1 | | | | Redwick | Rose Inn 4 Series | 8 Aug 17 |
| 5M | 23:54 | | | | 1 | | | | Glynneath | Glynneath 5 | 26 Dec 17 |
| 10K | 29:40 | | | 29:40 | 1 | | | | Brighton | Brooks Brighton 10K | 19 Nov 17 |
| 10K | 30:23 | | | 30:23 | 20 | | | | Partington | Trafford 10K | 5 Mar 17 |
| 10K | 30:22 | | | 30:24 | 2 | | | | Cwmavon | Richard Burton 10K | 5 Nov 17 |
| 10K | 31:16 | | | 31:17 | 8 | | | | Swansea | Admiral Swansea Bay 10K | 24 Sep 17 |
| 10K | 31:20 | | | 31:24 | 1 | | | | Saltcoats | North Ayrshire AC 10K | 3 Sep 17 |
| 2016 SEN Cardiff/Cardiff Met Uni/Run Fast |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 10KSHORT | 30:13 | | | | 13 | | | | Casablanca, MAR | 10km International ASTA Footing | 6 Mar 16 |
| 3000 | 8:14.65 | i | | | 3 | | | | Sheffield | BUCS Indoor Championships | 21 Feb 16 |
| 3000 | 8:22.71 | i | | | 1 | h1 | | | Sheffield | BUCS Indoor Championships | 20 Feb 16 |
| 2000SC | 5:35.63 | | | | 1 | | | | Sports City | BMC Grand Prix | 14 May 16 |
| 3000SC | 8:37.43 | | | | 3 | | | | Bydgoszcz, POL | European Athletic Festival | 5 Jun 16 |
| 3000SC | 8:40.28 | | | | 12 | A | | | Oordegem-Lede, BEL | IFAM Outdoor | 28 May 16 |
| 3000SC | 8:47.26 | | | | 1 | | | | Bedford | BUCS Championships | 2 May 16 |
| 3000SC | 8:49.10 | | | | 5 | | | | Birmingham | British Championships | 25 Jun 16 |
| 3000SC | 8:55.31 | | | | 7 | A | | | Kortrijk, BEL | Guldendensporenmeeting | 9 Jul 16 |
| 3000SC | 9:13.27 | | | | 1 | h1 | | | Bedford | BUCS Championships | 30 Apr 16 |
| 1M | 4:12 | | | | 6 | EM | | | London | City of London Mile | 19 Jun 16 |
| 5K | 15:49 | | | 15:49 | 1 | | | | Edinburgh | Pure Gym Great Edinburgh Winter Run 5K | 9 Jan 16 |
| parkrun | 15:13 | | | | 1 | | | 1 | Porthcawl | Porthcawl parkrun # 176 | 13 Aug 16 |
| 5.88KL | 17:24 | | | | 1 | L6 | | | Sutton Park | ERRA Men's National 6-Stage Relays | 8 Oct 16 |
| 5M | 24:25 | | | | 2 | | | | Glynneath | Glynneath 5 | 26 Dec 16 |
| 9KXC | 27:44 | | | | 68 | | | | Atapuerca, ESP | Cross Internacional de Atapuerca | 13 Nov 16 |
| 9.8KXC | 30:56 | | | | 53 | | | | Liverpool | British Athletics Cross Challenge (inc European Trials) | 26 Nov 16 |
| 10K | 30:21 | | | 30:21 | 1 | | | | Glasgow | Bank of Scotland Great Scottish 10K | 2 Oct 16 |
| 10K | 30:47 | | | 30:47 | 6 | | | | Swansea | Admiral Swansea Bay 10K | 18 Sep 16 |
| 10.2KXC | 32:10 | | | | 15 | | | | Gloucester | BUCS Cross Country Championships | 6 Feb 16 |
| 10.37KXC | 36:49 | | | | 9 | | | | Cardiff | British Athletics Cross Challenge | 24 Jan 16 |
| 2015 SEN Cardiff/Cardiff Met Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 1500 | 3:53.80 | | | | 6 | B | | | Watford | BMC Gold Standard Races | 17 Jun 15 |
| 3000 | 8:21.37 | i | | | 3 | | | | Sheffield | BUCS Indoor Championships | 22 Feb 15 |
| 3000 | 8:31.94 | i | | | 1 | h1 | | | Sheffield | BUCS Indoor Championships | 21 Feb 15 |
| 3000SC | 8:46.27 | | | | 1 | | | | Bedford | BUCS Championships | 4 May 15 |
| 3000SC | 8:57.06 | | | | 9 | 1 | | | Oordegem, BEL | IFAM Outdoor | 23 May 15 |
| 3000SC | 9:06.21 | | | | 8 | | | | Birmingham | Sainsbury's British Championships | 4 Jul 15 |
| 3000SC | 9:13.76 | | | | 1 | h1 | | | Bedford | BUCS Championships | 2 May 15 |
| 4KXCL | 12:33 | | | | 1 | L4 | | | Bridgend | Welsh Relay Championship | 22 Nov 15 |
| parkrun | 15:24 | | | | 1 | | | 1 | Porthcawl | Porthcawl parkrun # 125 | 22 Aug 15 |
| parkrun | 15:48 | | | | 1 | | | 1 | Eglinton | Eglinton parkrun # 144 | 19 Dec 15 |
| 9.51KXC | 31:21 | | | | 8 | | | | Milton Keynes | Results Base Chiltern League (Inc British Cross Challenge and RAF v Oxford University) | 7 Nov 15 |
| 9.8KXC | 31:53 | | | | 44 | | | | Liverpool | British Athletics Cross Challenge (inc European Trials & Liverpool & District/Mid Lancs Leagues) | 28 Nov 15 |
| 10K | 30:51 | | | 30:52 | 29 | | | | Leeds | Age UK Leeds Abbey Dash 10K | 15 Nov 15 |
| 10K | 31:07 | | | 31:07 | 6 | | | | Swansea | Admiral Swansea Bay 10K | 20 Sep 15 |
| 10K | 31:10 | | | 31:10 | 2 | | | | Cwmavon | Richard Burton 10K | 1 Nov 15 |
| 10K | 31:09 | | | 31:11 | 22 | | | | Cardiff | Cardiff 10K | 6 Sep 15 |
| 10.3KXC | 34:11 | | | | 4 | | | | Cardiff | British Athletics Cross Challenge | 18 Jan 15 |
| HM | 69:26 | | | 69:28 | 23 | | | | Cardiff | Lloyds Bank Cardiff Half Marathon | 4 Oct 15 |
| ZXC | 36:28 | | | | 13 | | | | San Vittore Olona, ITA | Cinque Mulini | 15 Feb 15 |
| ZXC | 40:15 | | | | 12 | A | | | Brighton | BUCS Cross Country Championships | 31 Jan 15 |
| 2014 U23 Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 1500 | 3:53.10 | | | | 5 | A | | | Sportcity | British Athletics League Premiership | 9 Aug 14 |
| 1500 | 3:54.81 | | | | 5 | A | | | Birmingham | British Athletics League Premiership | 7 Jun 14 |
| 5000 | 14:16.38 | | | | 3 | | | | Oxford | BMC Grand Prix | 19 Jul 14 |
| 5000 | 14:27.06 | | | | 9 | | | | Solihull | BMC Grand Prix | 16 Aug 14 |
| 3000SC | 8:48.85 | | | | 14 | | | | Oordegem-Lede, BEL | IFAM Outdoor | 31 May 14 |
| 3000SC | 8:53.08 | | | | 6 | | | | Birmingham | British Championships (Inc European Trials) | 28 Jun 14 |
| 3000SC | 8:59.01 | | | | 3 | | | | Loughborough | Loughborough International | 18 May 14 |
| 3000SC | 8:59.56 | | | | 2 | | | | Bedford | England Athletics U20 / U23 Championships | 21 Jun 14 |
| 3000SC | 9:12.66 | | | | 1 | A | | | Cardiff | British Athletics League Premiership | 10 May 14 |
| 5K | 14:38 | | | | 22 | | | | Armagh | Armagh International Road Race | 20 Feb 14 |
| 8.1KL | 25:31 | | | | 14 | L5 | | | Sutton Coldfield | ERRA National Men's 12 Stage Relays | 5 Apr 14 |
| 9KXC | 31:12 | | | | 19 | | | | Antrim | British Athletics Cross Challenge (inc Northern Ireland Senior Champs) | 4 Jan 14 |
| 9.8KXC | 30:53 | | | | 43 | | | | Liverpool | British Athletics Cross Challenge (inc European Trials) | 29 Nov 14 |
| 10K | 30:21 | | | 30:22 | 1 | | | | Cardiff | Cardiff 10K | 7 Sep 14 |
| 10.3KXC | 34:24 | | | | 7 | | | | Cardiff | British Athletics Cross Challenge | 19 Jan 14 |
| 11KXC | 36:52 | | | | 52 | | | | Birmingham | CAU Inter County Championships | 8 Mar 14 |
| 11.06KXC | 34:33 | | | | 2 | | | | Llandeilo | Welsh Championships | 15 Feb 14 |
| HM | 68:21 | | | 68:21 | 20 | | | | Cardiff | Cardiff Half Marathon | 5 Oct 14 |
| ZXC | 31:44 | | | | 1 | | | | Cardiff | Gwent League | 9 Nov 14 |
| ZXC | 32:46 | | | | 14 | | | | Wollaton Park | Home Countries International | 22 Mar 14 |
| 2013 U23 Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 1500 | 4:00.61 | | | | 4 | B | | | Eton | British Athletics League Division 1 | 6 Jul 13 |
| 3000 | 8:20.88 | | | | 2 | A | | | Street | BMC PB Classic | 6 May 13 |
| 5K | 15:06 | | | | 2 | | | | Cardiff | SSAFA 5K Series | 26 Jun 13 |
| 5.848KL | 17:59 | | | | 16 | L2 | | | Sutton Park | ERRA Men's National 6-Stage Relays | 12 Oct 13 |
| 9.8KXC | 30:22 | | | | 32 | | | | Liverpool | British Athletics Cross Challenge (inc European Trials) | 23 Nov 13 |
| 10K | 31:22 | | | 31:23 | 14 | | | | Swansea | Admiral Swansea Bay 10K | 22 Sep 13 |
| 10K | 31:42 | | | 31:42 | 21 | | | | Cardiff | Cardiff 10K | 8 Sep 13 |
| 10.5KXC | 34:00 | | | | 38 | | | | Brussels, BEL | Lotto Cross Cup | 22 Dec 13 |
| ZRDL | 16:43 | | | | 1 | L2 | | | Llandow | Welsh Relay Championships | 17 Mar 13 |
| ZXC | 29:23 | | | | 8 | | | | Bristol | British Athletics Cross Challenge | 27 Oct 13 |
| ZXC | 31:05 | | | | 2 | | | | Brecon | Gwent League | 2 Mar 13 |
| ZXC | 33:20 | | | | 2 | | | | Bridgend | Gwent League | 10 Nov 13 |
| ZXC | 33:29 | | | | 5 | | | | Crickhowell | Welsh Championships | 16 Feb 13 |
| ZXC | 33:36 | | | | 8 | | | | Dinefwr | Home Countries International | 23 Mar 13 |
| ZXC | 35:49 | | | | 13 | | | | Cardiff | McCain UK Cross Challenge Series | 20 Jan 13 |
| ZXC | 37:11 | | | | 5 | | | | Builth Wells | Welsh Inter-Regional & Masters' Championships | 14 Dec 13 |
| 2012 U23 Bridgend/Providence Col |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| Mile | 4:14.81 | | | | 7 | 1 | | | Providence RI, USA | Brown Invitational | 14 Apr 12 |
| 3000 | 8:22.93 | i | | | 2 | | | | Providence RI, USA | Alden Invitational | 1 Dec 12 |
| 3000 | 8:26.85 | i | | | 9 | 3 | | | Boston MA, USA | Valentine Invitational | 11 Feb 12 |
| 3000 | 8:32.41 | i | | | 1 | | | | Kingston RI, USA | URI Tribute to Charles Torpey | 4 Feb 12 |
| 3000 | 8:34.59 | | | | 1 | | | | Stony Brook NY, USA | Stony Brook Quad Meet | 4 Apr 12 |
| 5000 | 14:33.63 | | | | 18 | A | | | Solihull | BMC Grand Prix | 21 Jul 12 |
| 5000 | 14:37.14 | | | | 11 | | | | Tampa FL, USA | BIG EAST Outdoor Championships | 5 May 12 |
| 5000 | 14:45.43 | i | | | 7 | 2 | | | Boston (U) MA, USA | BU Terrier Invitational | 28 Jan 12 |
| 5000 | 15:06.71 | | | | 5 | | | | Bedford | Aviva England Athletics U20/U23 Championships | 16 Jun 12 |
| 5K | 15:15 | | | | 1 | | | | Merthyr Mawr | Merthyr Mawr Lane 5K | 30 May 12 |
| ZXC | 18:56.6 | | | | 2 | | | | Durham NH, USA | UNH Opener | 31 Aug 12 |
| ZXC | 24:49 | | | | 212 | | | | Madison WI, USA | Wisconsin adidas Invitational | 12 Oct 12 |
| ZXC | 25:01 | | | | 57 | | | | Bethlehem PA, USA | Paul Short Invitational | 28 Sep 12 |
| ZXC | 25:22.46 | | | | 27 | | | | Bronx NY, USA | BIG EAST Cross Country Championships | 26 Oct 12 |
| ZXC | 31:23.9 | | | | 41 | | | | Madison CT, USA | NCAA DI Northeast Regional Cross Country Championships | 9 Nov 12 |
| 2011 U20 Bridgend/Providence Col |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 1500 | 3:58.57 | | | | 4 | | | | Cardiff | Welsh Championships | 18 Jun 11 |
| 3000 | 8:26.45 | i | | | 10 | 2 | | | Boston MA, USA | BU Valentine Invitational | 12 Feb 11 |
| 3000 | 8:32.16 | i | | | 3 | | | | Boston MA, USA | New England Indoor Championships | 26 Feb 11 |
| 5000 | 14:38.17 | | | | 10 | | | | Philadelphia PA, USA | Penn Relays | 28 Apr 11 |
| 5000 | 14:39.72 | | | | 11 | | | | Philadelphia PA, USA | BIG EAST Outdoor Championships | 8 May 11 |
| 5000 | 14:39.85 | i# | | | 14 | | | | Akron OH, USA | Big East Indoor Championships | 19 Feb 11 |
| 5000 | 14:39.93 | | | | 9 | B | | | Sportcity | BMC Nike Grand Prix | 28 May 11 |
| 5000 | 14:43.67 | | | | 2 | | | | Bedford | Aviva U20/U23 Championships (inc European Trials) | 25 Jun 11 |
| 5000 | 14:47.28 | i | | | 22 | | | | Boston MA, USA | BU Terrier Invitational | 29 Jan 11 |
| 6.8KXC | 22:48 | | | | 4 | | | | Cardiff | McCain UK Cross Challenge | 16 Jan 11 |
| 2010 U20 Bridgend |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:57.99 | | | | 5 | A | | | Milton Keynes | BMC PB Classic | 22 May 10 |
| 800 | 1:58.74 | | | | 3 | B | | | Street | BMC PB Classic | 3 May 10 |
| 1500 | 3:55.49 | | | | 5 | F | | | Sportcity | BMC Nike Grand Prix | 29 May 10 |
| 1500 | 4:00.78 | | | | 5 | h2 | | | Cardiff | Welsh Championships | 12 Jun 10 |
| 1500 | 4:01.92 | | | | 1 | | | | Brecon | Aviva Welsh Schools' Championships | 3 Jul 10 |
| 1500 | 4:16.35 | | | | 9 | | | | Cardiff | Welsh Championships | 12 Jun 10 |
| 5000 | 14:30.13 | | | | 9 | A | | | Solihull | BMC Nike Grand Prix | 10 Jul 10 |
| 5000 | 14:51.26 | | | | 3 | | | | Bedford | Aviva England U23 and U20 World Trials Championships | 19 Jun 10 |
| 3M | 15:16 | | | | 31 | | | | Old Billingsgate | Virgin London Mini Marathon | 25 Apr 10 |
| 5K | 15:25 | | | | 2 | | | 1 | Bridgend | Merthyr Mawr Lane 5K | 26 May 10 |
| 5.6KXC | 19:00 | | | | 14 | | | | Antrim | McCain UK Cross Challenge | 23 Jan 10 |
| 6.5KXC | 20:38 | | | | 14 | | | | Cardiff | McCain UK Cross Challenge | 17 Jan 10 |
| 8KXC | 28:03 | | | | 69 | | | | Birmingham | McCain UK Cross Challenge inc World Trials & CAU Inter County Championships | 13 Mar 10 |
| ZXC | 20:43 | | | | 1 | | | | Brecon | Aviva Welsh Schools' Championships | 27 Feb 10 |
| ZXC | 24:58 | | | | 3 | | | | Swansea | Welsh Cross Country Championships | 20 Feb 10 |
| ZXC | 28:36 | | | | 21 | | | | Mansfield | Home Countries International | 27 Mar 10 |
| 2009 U20 Bridgend |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 1500 | 3:55.87 | | | | 9 | | | | Cardiff | Welsh Championships | 13 Jun 09 |
| 1500 | 3:57.40 | | | | 7 | h2 | | | Bedford | England U20 & U23 Championships | 27 Jun 09 |
| 1500 | 3:58.1 | | | | 7 | B | | | Milton Keynes | BMC Gold Standard Races | 20 May 09 |
| 1500 | 3:58.17 | | | | 6 | | | | Twickenham | St. Mary's Classic | 3 Jun 09 |
| 1500 | 4:00.59 | | | | 1 | | | | Cardiff | Aviva Welsh Schools Championships | 4 Jul 09 |
| 3M | 14:21 | | | | 4 | | | | London | London Marathon | 26 Apr 09 |
| ZXC | 17:38 | | | | 1 | | | | Antrim | McCain UK Cross Challenge | 3 Jan 09 |
| ZXC | 19:26 | | | | 3 | | | | Brecon | Welsh Schools Championships | 28 Feb 09 |
| ZXC | 19:51 | | | | 1 | | | | Builth Wells | Welsh National Championships | 1 Feb 09 |
| ZXC | 20:19 | | | | 9 | | | | Cardiff | Cardiff Cross Challenge | 18 Jan 09 |
| ZXC | 21:13 | | | | 12 | | | | Nottingham | CAU Inter County Championships | 7 Mar 09 |
| ZXC | 25:41 | | | | 20 | | | | Bangor | Aviva / SIAB Cross Country Championships | 28 Mar 09 |
| 2008 U17 Bridgend |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:58.44 | | | | 5 | A | | | Coventry | BMC PB Classic | 2 Aug 08 |
| 800 | 1:59.87 | | | | 4 | A | | | Aberdare | BMC Regional Races | 25 Jun 08 |
| 1500 | 3:59.91 | | | | 3 | | | | Bath | UK School Games | 31 Aug 08 |
| 1500 | 4:04.59 | | | | 7 | h2 | | | Swansea (SL) | Welsh Championships | 15 Jun 08 |
| 1500 | 4:04.91 | | | | 4 | h2 | | | Bedford/Birmingham? | England Athletics Open Championships | 9 Aug 08 |
| 1500 | 4:05.96 | | | | 7 | | | | Bedford/Birmingham? | England Athletics Open Championships | 10 Aug 08 |
| 1500 | 4:08.62 | | | | 3 | | | | Bedford | Schools International | 19 Jul 08 |
| 1500 | 4:10.8 | | | | 1 | | | | Brecon | Welsh Schools' Championships | 5 Jul 08 |
| ZXC | 14:03 | | | | 14 | | | | Edinburgh | Great Edinburgh International inc Inter-District Championships | 12 Jan 08 |
| ZXC | 17:35 | | | | 1 | | | | Wrexham | Welsh Inter Regional (inc Masters) | 13 Dec 08 |
| ZXC | 18:05 | | | | 20 | | | | Liverpool | McCain UK Cross Challenge | 29 Nov 08 |
| ZXC | 18:48 | | | | 1 | | | | Brecon | Welsh Schools Championships | 8 Mar 08 |
| ZXC | 20:12 | | | | 9 | | | | Perth | SIAB International Schools' Cross Country Championships | 28 Mar 08 |
| ZXC | 21:06 | | | | 6 | | | 6 | Cardiff | Cardiff Cross Challenge | 20 Jan 08 |
| ZXC | 21:20 | | | | 3 | | | | Swansea | Welsh Cross Country Championships | 24 Feb 08 |
| ZXC | 21:34 | | | | 43 | | | | Nottingham | CAU Inter County Championships | 15 Mar 08 |
| 2007 U17 Bridgend |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 2:03.8 | | | | 1 | | | | Cwmbran | UKA Young Athletes League Midland Premier | 24 Jun 07 |
| 800 | 2:06.8 | | | | | | | | Tamworth | UKA Young Athletes League Midland Premier | 20 May 07 |
| 800 | 2:09.0 | | | | | | | | Yate | UKA Young Athletes League Midland Premier | 6 May 07 |
| 1500 | 4:10.22 | | | | 6 | | | | Newport | Schools International | 21 Jul 07 |
| 1500 | 4:13.0 | | | | 2 | | | | Antrim | Celtic Junior Games | 4 Aug 07 |
| 1500 | 4:13.18 | | | | 2 | | | | Brecon | Welsh Schools' Championships | 7 Jul 07 |
| 1500 | 4:16.41 | | | | 3 | | | | Swansea | Welsh Junior Championships | 17 Jun 07 |
| 1500 | 4:17.6 | | | | 1 | | | | Cannock | UKA Young Athletes League Midland Premier | 3 Jun 07 |
| 1500 | 4:22.48 | | | | | | | | Connah's Quay | Welsh Inter Regional Championships | 26 Aug 07 |
| 5.5KXC | 18:27 | | | | 4 | | | | Cardiff | Welsh Inter Regional and Vets Champs | 9 Dec 07 |
| ZXC | 16:51 | | | | 6 | | | 6 | Swansea | Gwent League | 13 Oct 07 |
| ZXC | 16:57 | | | | 2 | | | 2 | Swansea | Gwent League | 13 Oct 07 |
| ZXC | 18:47 | | | | 27 | | | 27 | Liverpool | UK Challenge Series | 24 Nov 07 |
| ZXC | 19:43 | | | | 30 | | | 30 | Gateshead | UK Challenge Series | 10 Nov 07 |
| ZXC | 19:59 | | | | 2 | | | 2 | Cardiff | South Wales Regional Schools Championships | 23 Oct 07 |
| 2006 U15 Neath |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 2:19.7 | | | | | | | | Carmarthen | Louise Arthur League | 11 Jun 06 |
| 1500 | 4:32.77 | | | | 3 | | | | Brecon | PDM Property Welsh Schools Championships | 1 Jul 06 |
| 1500 | 4:33.6 | | | | 2 | | | | Telford | UK Young Athletes League Midland Premier | 25 Jun 06 |
| 1500 | 4:33.8 | | | | 2 | | | | Aberdare | Welsh Junior League Plate Final | 19 Aug 06 |