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.

31State Champions
25Years Coaching
18Free Tools
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VDOT Pace Calculator

Enter a recent race to get your Jack Daniels training paces

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VDOT Score
Easy
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65% · recovery & base
Threshold
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86% · comfortably hard
Interval
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98% · VO₂max work
Rep
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107% · speed & form
Free Tools

Calculators built for serious runners

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

Running Time Calculator

Predict race times across distances, calculate required pace, or find finishing time from pace and distance.

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Split Calculator

Optimize pacing for interval workouts of any distance. The #1 searched tool on this site.

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Run / Bike Conversion

Translate training between running and cycling using equivalent aerobic effort. Great for injury cross-training.

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Heat & Humidity Adjuster

Calculate pace adjustment for temperature and humidity so athletes train smart in any conditions.

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Mileage Progression Guide

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

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XC Summer Plan Generator

Build a custom cross-country summer training plan tailored to your experience, goals, and season start date.

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Athletic Profiles

How They Train

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

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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
14-Week Methodology Plan

Ready to coach the
Norwegian Method?

Double thresholds. Controlled intensity. Bigger aerobic ceiling. Adapted for high school athletes. No lactate meter required.

Built on the Marius Bakken & Ingebrigtsen training framework, but re-engineered for high school constraints.

14 Weeks Double-Threshold Blocks
Sub-Threshold RPE + Pace Targets
No Lactate Meter RPE-Calibrated
Durability Strength & Mobility
Coach Notes Why Each Session
Instant PDF Download & Print-Ready
$49.99 No subscription. Instant download.

Get the complete 14-week plan, coach notes, and durability program delivered as a print-ready PDF.

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