Coaching a team? Start with the complete system for coaching high school distance runners.
Build the engine.
Earn the time.
Your training paces, your race plan and your recovery shouldn’t be guesswork. Free tools and plain-language training science for high school distance runners, from a coach with 25 years in the sport and 31 state champions.
Start here
Three things decide most high school seasons. Get these right and the rest gets easier.
Train at the right paces
Most runners run their easy days too fast and their hard days too slow. One recent race tells you where every pace should sit.
Training pace calculator Adjust your pace for heat and dew pointAdd miles without getting hurt
Your lungs adapt in weeks. Your bones take months. The rule that actually prevents injury isn’t the 10% rule.
How to safely increase mileage Find your 30-day ceilingRace with a plan
The difference between a PR and a blowup is usually decided in the first 800 meters. Walk to the line knowing your splits.
5K race strategy calculator Mental toughness on race dayOne race. Every training pace.
Enter a recent max-effort 1600, 3200, 5K or 10K and the calculator returns your VDOT, your vVO2max pace, and five training zone paces. Three of them anchor every week of training.
Your aerobic threshold. The upper ceiling for easy running. Stay under it and your easy days build the engine instead of piling up fatigue.
Your anaerobic threshold. What you run on threshold days. Controlled and hard, never a race.
Your interval pace. The speed that drives your interval sessions.
Use a real race result. A solo time trial usually comes out slower than a true max effort, and your paces will too.
Free tools for high school runners
No account. No app. Open them on your phone before practice.
Training pace calculator
VDOT, vVO2max, LT1, LT2 and every training zone from one recent race.
Find your pacesHeat pace calculator
How much to slow down for temperature and dew point so you stay at the right effort.
Adjust for heat30-Day Ceiling
The longest run you can safely do today, based on your last 30 days.
Find your ceiling5K race strategy
A race plan with a fast start, a steady middle and a strong finish, not just even splits.
Plan your raceRace time predictor
Enter any race result and see your predicted times at other distances.
Predict your timeRunner nutrition calculator
Daily calorie, carb, protein and fat targets based on your weekly mileage.
Get your numbersUnderstand your training
How the best runners in the world actually train, and what a high schooler can take from it.
Josh Kerr training: the mile world record blueprint
A world record on 65 to 70 miles a week. What that tells a high school miler about volume.
Katelyn Tuohy: a lesson in long-term development
Three NXN titles and four NCAA championships under two coaches who shared the same instinct: hold back.
How to safely increase mileage
The step cycle, the 110% rule and the three warning signs that mean back off now.
Running in the heat
Why dew point matters more than temperature, and how much to adjust your pace.
When you want more than free tools
Built for athletes and the parents who back them.
Personalized 3-Month Training Plan
$149A plan written by me for one runner, 800m to marathon. You tell me your goal race, your running history, your injuries, your sleep and your fueling. I build the 12 weeks around the runner you actually are.
- Every pace and mileage jump set for you, not a team average
- Short intake form right after checkout
- Delivered in 5 business days, with a 30-day guarantee
HS Distance Runner Fueling Guide
$24Cafeteria strategy, race-day timing and a season fueling map built for real high school life.
See insideCollege Recruiting Toolkit
$49A grade-by-grade timeline, coach email templates and a school tracker, from first email to signing day.
See insideGet the free training pace chart
The training paces I use to build track and cross country runners, adapted to your current fitness. Enter your email and I’ll send it over.