Coach’s Toolkit & Calculators
Welcome to the ultimate resource for high school track and cross-country runners and their coaches. If you are looking to take the guesswork out of your training and fueling, you are in the right place.
One of the biggest variables athletes struggle with isn’t their fitness—it’s their fueling. Figuring out exactly what to eat before a race can make or break a season. That is why I built the pre-race nutrition timing calculator. It generates a personalized pre-race fueling strategy based on your exact start time and distance.
These calculators are grounded in peer-reviewed sports science and my 25 years of experience coaching 31 state champions. Use the math to win.
Training & Preparation
Summer Plan Generator
Generate a customized Summer XC Training Plan tailored to current fitness and goal mileage.
Open Tool →VDOT Training Paces
Calculate intensity zones (Easy, Tempo, Interval, Rep) based on recent race performances.
Open Tool →Heart Rate Zones
Calculate accurate, age-adjusted heart rate training zones specifically for teenagers.
Open Tool →Mileage Progression
Safely plan weekly volume increases over a season without violating the 10% rule.
Open Tool →X-Train Conversion
Injured? Determine equivalent cardiovascular workouts on the bike or elliptical.
Open Tool →Heat & Humidity Adjust
Dial in training effort and pace expectations on hot days to prevent heat exhaustion.
Open Tool →Pacing & Race Strategy
Race Time Predictor
Use a recent race time to predict equivalent performances across other distances.
Open Tool →Interval Splits
Break down goal mile or 5K paces into 200m, 400m, and 800m targets for track workouts.
Open Tool →5K “Flush” Strategy
Use the proven “Flush” pacing approach to race your best 5K time by managing lactic buildup.
Open Tool →Nutrition & Recovery
Pre-Race Nutrition Timing
Get an hour-by-hour timeline of exactly what and when to eat before the gun goes off.
Open Tool →Daily Nutrition Calc
Calculate daily macronutrient and caloric needs based on training volume and goals.
Open Tool →7-Day Meal Planner
Hit your specific macro targets perfectly every single day with this automated planner.
Open Tool →Rehydration Calculator
Input pre- and post-run weights to calculate exactly how much fluid you need to replenish.
Open Tool →Sleep Debt Calculator
Calculate accumulated sleep debt to optimize recovery and prevent overtraining.
Open Tool →