Valley Women's Running Team

                                  

vwrt.org
Palmer, AK 99645

Membership Downloads

 

Click on the following links to print our required forms (waiver and coaches questionnaire) and bring them with you to one of your first sessions.

If you didn't sign up at the informational meeting, bring them already filled out and signed to a Tuesday night track workout or trail run!

 

VWRT Waiver/Release

Coaches Questionnaire

VWRT Bylaws

 

Pace Chart

How to Use the Tables:

Begin by taking the recommended training paces from these tables, in mile pace form. Next you need to find out what your time should be for your interval or stride distance (e.g. 200m, 400m, 1000m, etc.).

To print a copy of the pace chart click here

 

Pace/Mile10020040060080012001600
4:4517.735.41:111:462:223:334:43
4:5018361:121:482:243:364:48
4:5518.336.71:131:502:273:404:53
5:0018.637.31:151:522:293:444:58
5:1019.338.51:171:562:343:515:08
5:2019.939.81:201:592:393:595:18
5:3020.5411:222:032:444:065:28
5:4021.142.31:252:072:494:145:38
5:5021.743.51:272:102:544:215:48
6:0022.444.71:292:142:594:285:58
6:1023461:322:183:044:366:08
6:2023.647.21:342:223:094:436:18
6:3024.248.51:372:253:144:516:28
6:4024.949.71:392:293:194:586:38
6:5025.5511:422:333:245:066:48
7:0026.152.21:442:373:295:136:58
7:1026.753.41:472:403:345:217:08
7:2027.354.71:492:443:395:287:17
7:302855.91:522:483:445:367:27
7:4028.657.21:542:513:495:437:37
7:5029.258.41:572:553:545:507:47
8:0029.859.71:592:593:595:587:57
8:1030.460.92:023:034:046:058:07
8:2031.162.12:043:064:096:138:17
8:3031.763.42:073:104:146:208:27
8:4032.364.62:093:144:186:288:37
8:5032.965.92:123:184:236:358:47
9:0033.667.12:143:214:286:438:57
9:1034.268.42:173:254:336:509:07
9:2034.869.62:193:294:386:589:17
9:3035.470.82:223:334:437:059:27
9:403672.12:243:364:487:129:37
9:5036.773.32:273:404:537:209:47
10:00:0037.374.62:293:444:587:279:57
10:30391:182:363:545:137:4910:27
11:00411:222:444:065:288:1210:57
11:3042.51:252:514:175:428:3411:27
12:0044.51:292:584:285:578:5611:57

vwrt.org
Palmer, AK 99645