Distance Running Calculators & Coaching Apps for High School Athletes

Eliminate the guesswork from your season planning. This collection of distance running calculators and training tools is designed specifically for high school coaches and motivated athletes. Whether you need to generate a 10-week summer mileage plan, do quick “running math” for relay splits, or scientifically determine heart rate zones, these tools help you build data-driven training cycles.

Training Plan GENERATOR

  • XC Summer Training Plan Generator (10 Weeks)
    • A dynamic tool to build a complete 10-week summer base building schedule. Input your goal peak mileage and current fitness level to generate a progressive plan that safely increases volume while minimizing injury risk. Perfect for high school cross country preparation.

Pacing & Performance Calculators

  • Training Pace Calculator
    • Stop guessing your workout speeds. Based on VDOT principles, this calculator determines your exact pacing zones for Easy Runs, Threshold/Tempo work, VO2 Max intervals, and Repetitions based on a recent race result.
  • Track Interval Pacing Calculator
    • Convert 1600m or 3200m goal times into specific lap splits. Create precise workout cards for 200m, 400m, and 800m repeats to ensure athletes hit the right physiological stimulus on the track.
  • Race Pace Calculator
    • Calculate the necessary split times to break specific time barriers (e.g., sub-5:00 mile, sub-17:00 5K).
  • Race Prediction Calculator
    • Use a recent performance at one distance (e.g., 800m or 1600m) to predict potential performance at another (e.g., 5K XC), helping to set realistic race goals.

Utility Tools for Coaches

  • Time Calculator – Add/Subtract Splits
    • A “Running Math” calculator designed to quickly add relay splits or subtract lap times. Easily handle minutes and seconds without doing mental math on the side of the track.
  • Mileage Progression Calculator
    • Safely plan weekly volume increases. Whether you track by total miles or minutes run, this tool helps you adhere to the “10% Rule” and manage load progression for developing athletes.
  • Heart Rate Zone Calculator for Teenage Athletes
    • Standard HR formulas often don’t apply to younger athletes. This calculator adjusts zones specifically for high school physiology to ensure easy days are truly easy and workouts hit the correct metabolic systems.

About Coach Saltmarsh

Coach Saltmarsh specializes in high school distance running and athlete development. With a focus on data-driven training and consistent physiological progression, this site provides the resources coaches need to build championship programs.

Why these tools exist: These calculators were built to solve a common problem on the track: making running math simple so coaches can focus on the athlete, not the arithmetic.