Valley Women's Running Team
vwrt.org
Palmer, AK 99645
Membership Downloads
Please help us get right to the track workouts on Tuesday night by downloading our forms and bringing them already filled out. Just click on the following links to print our required forms for the Valley Women's Running Team
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
