Every number that matters in distance running — training paces, race predictions, caloric needs, team scores — is a calculation. These tools do the math instantly so you can spend more time coaching and less time on spreadsheets. Built by a USATF Level 2 coach with 25 years on the line and grounded in peer-reviewed sports science.
Coach Tools
Decision-support calculators for planning training, managing your roster, and running meets.
VDOT Pace Calculator
Enter a recent race time and get exact Easy, Tempo, Interval, and Rep paces — the Jack Daniels system adapted for prep athletes.
Cross Country Team Score Calculator
Score dual meets and invitationals in real time — drag and drop runners, handles displacement scoring and 6th-runner tiebreakers.
Summer XC Training Plan Generator
Generate a personalized summer mileage plan based on current fitness and goal mileage — accounts for athlete experience and buildup rate.
Running Mileage Progression Calculator
Plan safe weekly volume increases over a full season without violating the 10% rule — enter starting mileage and target, get a full schedule.
Interval Split Calculator
Break any goal pace into 200m, 400m, and 800m targets — stops the “what pace is that?” math during track workouts.
Running Split Time Calculator
Add and subtract running splits without the mental math — convert between total times and per-lap or per-mile pace instantly.
Athlete Tools
Performance calculators athletes and parents can use independently — for race planning, training paces, and recovery.
Race Time Predictor
Use one recent result to predict equivalent performances at other distances — 800m, mile, 5K, 10K, and more.
5K Race Strategy Pace Calculator
Enter your goal time and get a proven Flush pacing strategy — splits for each kilometer that front-load energy without blowing up.
Heart Rate Zone Calculator for Runners
Calculate accurate, age-adjusted heart rate training zones — specifically calibrated for teenage athletes, not generic adult formulas.
Cross-Training Conversion Calculator
Injured and on the bike or elliptical? Convert running mileage to equivalent cross-training minutes to maintain aerobic fitness.
Heat and Humidity Pace Adjuster
Enter temperature and humidity and get adjusted pace targets — so summer workouts are based on real effort, not optimistic goal paces.
Sleep Debt Calculator for Athletes
Calculate accumulated sleep debt over the past week and see its projected impact on performance, recovery, and injury risk.
Nutrition Tools
Fueling calculators built for the specific demands of high school distance running — not generic adult nutrition apps.
Daily Caloric Needs Calculator for Runners
Calculate daily caloric and macronutrient targets based on training volume, athlete size, and performance goals — stops under-fueling before it starts.
Pre-Race Nutrition Timing Calculator
Get an hour-by-hour fueling timeline for race day — what to eat, when to eat it, and how to avoid GI distress at the starting line.
7-Day Runner Meal Planner
Hit specific macro targets every day with an automated 7-day meal plan — customizable by training load, with a consolidated grocery list.
Runner Rehydration Calculator
Weigh in before and after a run — get the exact fluid volume needed to fully rehydrate, with electrolyte guidance for hot-weather training.
All calculators are built by Dr. Jason Saltmarsh, USATF Level 2 Certified Coach. Formulas are grounded in peer-reviewed sports science and validated against 25 years of coaching high school distance runners in New Hampshire. For the coaching philosophy behind the numbers, visit the Coach’s Library.