Build the Engine.
Earn the Time.
Your training paces, race strategy, and recovery aren’t guesswork. They’re science. Get the tools and frameworks used by state championship programs, built specifically for high school distance runners.
Training resources built around how high school runners actually develop
Not generic fitness content. Not college-level volume. Science-based tools and frameworks calibrated for where you are right now.
Race Strategy, Not Just Hope
The difference between a PR and a blowup is usually the first 800 meters. Use the 5K Race Strategy Calculator to build a split-by-split plan you can actually execute, not just dream about.
5K Race Strategy Calculator →Training Science in Plain Language
Why do you run easy on Wednesday? What does the long run actually do? The library breaks down the science behind every session type so you can train with intention, not just compliance.
Browse the Library →One time trial. Every training pace.
The vVO2max system derives all five training zones from your 1.5-mile time trial result. No wasted workouts. No gray-zone sessions. Here’s what the zones look like for a typical 7:00 per mile time trail pace athlete:
Calculators built for high school runners
No account. No app. Open on your phone before practice.
Training Pace Calculator
Enter a recent race time and get all five training zones — easy, tempo, interval, vVO2max, and rep pace.
Calculate paces →5K Race Strategy Calculator
Input your goal time, get a split-by-split race plan — kilometer by kilometer, with pacing cues for each segment.
Plan your race →Race Time Predictor
Ran a mile last weekend? Plug in that time and see your projected 5K, 3K, and XC course equivalents.
Predict your time →Mileage Progression Calculator
Plot a safe weekly mileage build from your current base. Never exceed the 10% rule, visualized week by week.
Plan your build →Running Time Calculator
Convert between pace, distance, and time. Use before a workout when your coach gives you a split target.
Open calculator →Runner Nutrition Calculator
Get your daily calorie and macronutrient targets based on your body weight, sex, and weekly mileage.
Get your numbers →Understand your training. Run better.
These aren’t motivational posts. They’re case studies and frameworks from programs that reach the state meet.
Why Jane Hedengren is the Blueprint for the Modern Distance Runner
In an era where we see high schoolers burning out on collegiate-level volume, Hedengren’s progression was patient. She dominated because she was healthy and developing, not because she was redlining from the beginning.
Read the guide →The 30-Mile Blueprint: How Cooper Lutkenhaus Redefined 800m Training
What happens when a high mileage approach meets a pure speed event? A deep dive into a program that rewrites the conventional wisdom.
Read the case study →Your Optimal Training Paces
Download the exact training paces, adapted to your current fitness, used to build track and cross country champions.