Build the season.
Not the spreadsheet.

Periodization frameworks, workout libraries, and free planning tools for high school cross country and track from a USATF Level 2 coach who’s still on the line in November.

31State Champions

25Years Coaching

18Free Tools

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VDOT Pace Calculator

Enter a recent race to get your Jack Daniels training paces

Race Distance

Race Time

—

VDOT Score

Easy

—

65% · recovery & base

Threshold

—

86% · comfortably hard

Interval

—

98% · VO₂max work

Rep

—

107% · speed & form

38,800+

Coaches & Athletes Reached

Visitors to the free tools and guides over the past 12 months

Athletic Profiles

How They Train

Real athletes. Real data. The methods behind podium performances.

Free Tools

Calculators built for serious runners

Science-based tools used by coaches and athletes at every level from beginner to elite.

Heat & Humidity Adjuster

Calculate pace adjustment for temperature and humidity so athletes train smart in any conditions. The most-used tool on this site.

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Mileage Progression Guide

Evidence-based weekly mileage targets for high school distance runners, from base phase through peak.

Read the guide

Training Paces: LT1 & LT2

Find lactate threshold paces from a recent race or field test. Sets easy, subthreshold, and threshold targets for every athlete in the group.

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For Head Coaches

Stop building your season from scratch every August

The Coach OS Bundle is the system I actually run – periodization, workouts, and the season-management pieces nobody hands you when you take the job.

22-week cross country training system, four ability levels
Season blueprint with week-by-week progression
Parent relations kit — agenda, slides, email templates, and policy
College Recruitment Guide and tracking spreadsheet
Athlete Training Logs
HS Distance Runner Fueling Guide

Built over 25 years and 31 state championships. Not theory from a consultant. A proven plan my athletes followed.

Coach OS Bundle

Complete season system for high school XC

$139 one time

Less than a single clinic registration — and roughly forty hours you won’t spend building plans in a spreadsheet.

Get the Bundle →

30-day guarantee. Run it through a full training block. If it doesn’t fit your program, email me and I’ll refund you.

Free Weekly Training Notes

The notebook of a 25-year coaching career

No fluff. Every week: one training insight, one tool tip, and one case study excerpt from a state champion’s season.

Periodization breakdowns from real seasons
Calculator walkthroughs with athlete examples
Early access to new tools and case studies
Exclusive training plan discounts for subscribers