Train with data.
Race with confidence.
Free calculators used by thousands of runners and coaches. Plus elite case studies, the science of competitive running, and the training and methods behind 31 state champions explained by a USATF Level 2 endurance coach.
VDOT Pace Calculator
Enter a recent race to get your Jack Daniels training paces
Calculators built for serious runners
Evidence-based tools used by coaches and athletes at every level — from high school XC to elite road racing.
Running Time Calculator
Predict race times across distances, calculate required pace, or find finishing time from pace and distance.
Open toolSplit Calculator
Optimize pacing for interval workouts of any distance. The #1 searched tool on this site.
Open toolRun / Bike Conversion
Translate training between running and cycling using equivalent aerobic effort. Great for injury cross-training.
Open toolHeat & Humidity Adjuster
Calculate pace adjustment for temperature and humidity so athletes train smart in any conditions.
Open toolMileage Progression Guide
Evidence-based weekly mileage targets for high school distance runners, from base phase through peak.
Read the guideXC Summer Plan Generator
Build a custom cross-country summer training plan tailored to your experience, goals, and season start date.
Build your planHow They Train
Real athletes. Real data. The methods behind podium performances — broken down so you can apply them.
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
Ready to run your
Best XC Season?
Everything your program needs, built in one system. Summer through state. Periodized. Individualized. Done.
Coming June 2026. Join the waitlist and we’ll notify you at launch — waitlist members get the $127 price before it goes to $147.