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!
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/Mile | 100 | 200 | 400 | 600 | 800 | 1200 | 1600 |
| 4:45 | 17.7 | 35.4 | 1:11 | 1:46 | 2:22 | 3:33 | 4:43 |
| 4:50 | 18 | 36 | 1:12 | 1:48 | 2:24 | 3:36 | 4:48 |
| 4:55 | 18.3 | 36.7 | 1:13 | 1:50 | 2:27 | 3:40 | 4:53 |
| 5:00 | 18.6 | 37.3 | 1:15 | 1:52 | 2:29 | 3:44 | 4:58 |
| 5:10 | 19.3 | 38.5 | 1:17 | 1:56 | 2:34 | 3:51 | 5:08 |
| 5:20 | 19.9 | 39.8 | 1:20 | 1:59 | 2:39 | 3:59 | 5:18 |
| 5:30 | 20.5 | 41 | 1:22 | 2:03 | 2:44 | 4:06 | 5:28 |
| 5:40 | 21.1 | 42.3 | 1:25 | 2:07 | 2:49 | 4:14 | 5:38 |
| 5:50 | 21.7 | 43.5 | 1:27 | 2:10 | 2:54 | 4:21 | 5:48 |
| 6:00 | 22.4 | 44.7 | 1:29 | 2:14 | 2:59 | 4:28 | 5:58 |
| 6:10 | 23 | 46 | 1:32 | 2:18 | 3:04 | 4:36 | 6:08 |
| 6:20 | 23.6 | 47.2 | 1:34 | 2:22 | 3:09 | 4:43 | 6:18 |
| 6:30 | 24.2 | 48.5 | 1:37 | 2:25 | 3:14 | 4:51 | 6:28 |
| 6:40 | 24.9 | 49.7 | 1:39 | 2:29 | 3:19 | 4:58 | 6:38 |
| 6:50 | 25.5 | 51 | 1:42 | 2:33 | 3:24 | 5:06 | 6:48 |
| 7:00 | 26.1 | 52.2 | 1:44 | 2:37 | 3:29 | 5:13 | 6:58 |
| 7:10 | 26.7 | 53.4 | 1:47 | 2:40 | 3:34 | 5:21 | 7:08 |
| 7:20 | 27.3 | 54.7 | 1:49 | 2:44 | 3:39 | 5:28 | 7:17 |
| 7:30 | 28 | 55.9 | 1:52 | 2:48 | 3:44 | 5:36 | 7:27 |
| 7:40 | 28.6 | 57.2 | 1:54 | 2:51 | 3:49 | 5:43 | 7:37 |
| 7:50 | 29.2 | 58.4 | 1:57 | 2:55 | 3:54 | 5:50 | 7:47 |
| 8:00 | 29.8 | 59.7 | 1:59 | 2:59 | 3:59 | 5:58 | 7:57 |
| 8:10 | 30.4 | 60.9 | 2:02 | 3:03 | 4:04 | 6:05 | 8:07 |
| 8:20 | 31.1 | 62.1 | 2:04 | 3:06 | 4:09 | 6:13 | 8:17 |
| 8:30 | 31.7 | 63.4 | 2:07 | 3:10 | 4:14 | 6:20 | 8:27 |
| 8:40 | 32.3 | 64.6 | 2:09 | 3:14 | 4:18 | 6:28 | 8:37 |
| 8:50 | 32.9 | 65.9 | 2:12 | 3:18 | 4:23 | 6:35 | 8:47 |
| 9:00 | 33.6 | 67.1 | 2:14 | 3:21 | 4:28 | 6:43 | 8:57 |
| 9:10 | 34.2 | 68.4 | 2:17 | 3:25 | 4:33 | 6:50 | 9:07 |
| 9:20 | 34.8 | 69.6 | 2:19 | 3:29 | 4:38 | 6:58 | 9:17 |
| 9:30 | 35.4 | 70.8 | 2:22 | 3:33 | 4:43 | 7:05 | 9:27 |
| 9:40 | 36 | 72.1 | 2:24 | 3:36 | 4:48 | 7:12 | 9:37 |
| 9:50 | 36.7 | 73.3 | 2:27 | 3:40 | 4:53 | 7:20 | 9:47 |
| 10:00:00 | 37.3 | 74.6 | 2:29 | 3:44 | 4:58 | 7:27 | 9:57 |
| 10:30 | 39 | 1:18 | 2:36 | 3:54 | 5:13 | 7:49 | 10:27 |
| 11:00 | 41 | 1:22 | 2:44 | 4:06 | 5:28 | 8:12 | 10:57 |
| 11:30 | 42.5 | 1:25 | 2:51 | 4:17 | 5:42 | 8:34 | 11:27 |
| 12:00 | 44.5 | 1:29 | 2:58 | 4:28 | 5:57 | 8:56 | 11:57 |
vwrt.org
Palmer, AK 99645
