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

 

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

Copyright Valley Women's Running Team. All rights reserved.

 

vwrt.org

 

 

 

 

 

vwrt.org
Palmer, AK 99645