Runner Resources


Jack Daniel's Running Calculator

Using This Calculator
Use this calculator to determine your training paces based on your performance in a recent race. DO NOT use this calculator to input a goal race time or VDOT to run at the associated goal training paces.

  1. Run a race
  2. Enter the time into the calculator
  3. Train at those paces

The associated paces help you get fast faster, without risking injury and burnout. Training paces are determined from a recent race performance under similar conditions (e.g. temperature, humidity, wind, etc.).


Ultramarathon Training Schedule Generator

Ultramarathon Training Schedule Generator

The tool below can be used to generate a weekly training schedule based on the date of an upcoming ultramarathon (either 50K or 50 mile).   Enter in the date of the race, the day of the week the race is on, the type of the race and click “Draw Schedule.”  The schedule can then be exported in spreadsheet form if desired.

These training schedules are courtesy of  For more information on training and individualized coaching from Nancy Shura-Dervin please use the link provided above.




Coach Phil’s Blog (from the archives)

** Click on a topic below to view the full post. **


Many runners are approaching fall races and as they begin their taper phase it's a great time to incorporate strides. The weeks of strength and endurance training necessary to achieve success in distance races tend to encourage a...

Running Injured

A close running friend is struggling with a recent injury and whether to keep running or rest and recover. When you set a goal and lay out a training plan it can be bitterly disappointing to be injured and unable to run. But a solid training plan will still work if...

Advice from Frank Horwill

Discussion this morning at Starbucks centered on coaching advice. From my days in London and following the guidance of coach Frank Horwill I recalled his numerous articles about running. Here's a link if you're interested to follow Franks...

Stride Length vs. Cadence

The key to stride length vs. frequency is based on the ability to open stride behind you not ahead of you (over striding). If you can hold a cadence of 180 strides per minute while increasing stride behind you, your speed will increase. If you open your stride ahead...

More on Cadence

So you've measured your cadence, then what? If its under 160 (80 per leg) I would say you have something to work on. Get a metronome (or app on phone) and set it to 166bpm and very slowly move it up to 170 and so on till you get to at least 190bpm. Don't increase...

Stride Rate

How many strides do you take each minute while running? What difference does it make?Good questions if you're looking to run faster. As I've mentioned in the past, there are only 2 ways to run faster, longer strides or quicker turnover. Stride rate relates to...

Hip Exercises

Here's a great link to runner specific hip strength and flexibility. I know I need to do these. Kudos to Beth for the link. (originally published 6/28/2014)

When You Need A Little Inspiration

  • If you run, you are a runner.  It does not matter how fast or how far.  John Bingham
  • Run in the morning… before your brain figures out what your body is doing!  Anonymous
  • Today I will do what others won’t so tomorrow I can do what others can’t.  Unknown
  • I run because I love my body.  And carbs, I love carbs.  Unknown
  • There is magic in misery. Just ask any runner.   Dean Karnazes
  • As athletes we have ups and downs. Unfortunately, you can’t pick the days they come on.   Leena Kastor
  • Experience has taught me how important it is to just keep going, focusing on running fast and relaxed. Eventually pain passes and the flow returns. It’s part of racing.   Frank Shorter
  • Get going … walk if you have to, but finish the damned race.   Ron Hill
  • Remember: Sweat is fat crying.  Unknown
  • I often hear someone say “I’m not a real runner.” We are all runners, some just run faster than others. I never met a fake runner.   Bart Yasso
  • Most people run a race to see who is fastest. I run a race to see who has the most guts.   Steve Prefontaine
  • Training is what you are doing while your opponent is sleeping in.  Brian Owen
  • Do or do not. There is no try.  Yoda
  • I don’t run to add days to my life, I run to add life to my days.  Ronald Rook
  • Running is the greatest metaphor for life, because you get out of it what you put into it.  Oprah Winfrey
  • If it doesn’t challenge you, it won’t change you.   Fred DeVito
  • If you don’t have answers to your problems after a four-hour run, you ain’t getting them.   Christopher McDougall
  • Long distance running is 90 percent mental and the other half is physical.   Rich Davis