Free Running Calculators for XC and Track Coaches

Free tools

Free running calculators for coaches and athletes

Training paces, race predictions, team scores, heat adjustments and fueling targets, calculated in seconds. 19 free tools built by a USATF Level 2 coach with 25 years on the line, and grounded in peer-reviewed sports science.

Most used

The four tools coaches and athletes open most.

Most usedDaily Calorie and Macro CalculatorDaily calorie, carb, protein and fat targets from training volume and body size.Open tool Second most usedHeat and Humidity Pace AdjusterAdjusted pace targets for temperature and humidity, so hot workouts run on effort.Open tool Third most usedTraining Pace CalculatorLT1, LT2, easy and recovery paces from one recent race.Open tool Fourth most usedRun and Bike ConversionTurn running mileage into bike or elliptical minutes during an injury.Open tool

Up next · September to November

The Winter Training Block

The twenty weeks after your last race decide your spring. Two paths depending on whether you race indoors, four levels, every session written out.

$59one-timeSee a sample week

Coach tools

For planning training, managing a roster and running meets.

NewXC Training Group SorterPaste your roster and get three training groups split at the real gaps, with paces for each.Open tool 30-Day Ceiling CalculatorThe longest single run an athlete can safely do today, based on the last 30 days.Open tool Training Pace CalculatorLT1, LT2, easy and recovery paces from one recent race.Open tool XC Team Score CalculatorScore dual meets and invitationals, with displacement and sixth-runner tiebreakers.Open tool Summer XC Plan GeneratorA summer mileage plan built from current fitness, experience and goal mileage.Open tool Mileage Progression CalculatorWeekly volume across a season, from starting mileage to target.Open tool Interval Split CalculatorAny goal pace broken into 200m, 400m and 800m targets for track workouts.Open tool Running Split Time CalculatorAdd and subtract splits, and convert total times to lap or mile pace.Open tool

Want the whole season planned? The 22-Week XC Season Blueprint lays out every day from the summer build to the championship taper, for three levels of athlete. $59.

See the Blueprint

Athlete tools

For race planning, training paces and recovery. Athletes and parents can use these on their own.

Race Time PredictorEquivalent times from 800m to 10K, from one recent result.Open tool 5K Race Strategy CalculatorKilometer splits for a goal time, using the flush pacing strategy.Open tool Heart Rate Zone CalculatorTraining zones calibrated for teenage athletes, not adult formulas.Open tool Run and Bike ConversionTurn running mileage into bike or elliptical minutes during an injury.Open tool Heat and Humidity Pace AdjusterAdjusted pace targets for temperature and humidity, so hot workouts run on effort.Open tool Sleep Debt CalculatorA week of sleep debt and what it means for recovery and race readiness.Open tool Canova Race Pace CalculatorFundamental, special and specific paces from Renato Canova’s percentage-of-race-pace method.Open tool

Want a plan built for one runner? A Personalized 3-Month Training Plan, written by me around your goal race and training history. $149.

See the personalized plan

Nutrition tools

Fueling calculators built for high school distance runners, not generic adult nutrition apps.

Daily Calorie and Macro CalculatorDaily calorie, carb, protein and fat targets from training volume and body size.Open tool Pre-Race Nutrition TimingAn hour-by-hour race day fueling timeline that avoids stomach trouble.Open tool 7-Day Runner Meal PlannerA week of meals built to macro targets, with a grocery list.Open tool Runner Rehydration CalculatorWeigh in before and after a run and get the fluid to replace, with electrolyte guidance.Open tool

Want the fueling plan, not just the numbers? The HS Distance Runner Fueling Guide covers cafeteria strategy, race-day timing and a season fueling map. $24.

See the Fueling Guide

All calculators are built by Dr. Jason Saltmarsh, USATF Level 2 Endurance Coach. Formulas are grounded in peer-reviewed sports science and checked against 25 years of coaching high school distance runners.