A performance program with support from DMPFIT and Initiative Health and Performance

Join the High-Performance Summer Training Program – PR in XC and Track

Summer training is undoubtedly the foundation for a great cross-country running season. What is sometimes lost is that a great summer is also important for your long-term development. Do the things in the summer that will make you a better runner, not only in the upcoming cross-country season but in the track and field seasons that follow.

A good summer training program has you focusing on running and non-running activities. Athletes should be working on general strength and mobility, improving their flexibility, and perfecting good running form at the same time they’re building their base mileage. The summer is the perfect time to do this non-running work because you don’t have the demands of classes and school activities.

Summer training should be viewed as a continuation of the outdoor track season. Don’t lose important fitness during the summer months because you don’t have a focused training plan. The Knighton Runs High-Performance Summer Training Program will help you meet your goals.

Make the jump in fitness this summer, so you will PR this fall!

What is the goal of this program?

The High-Performance Summer Training Program is all about building your base level of fitness over the summer break. The goal of the program is to release athletes to their respective high school programs in August, fit and ready to succeed all season long. The training program is designed to increase your base level of fitness, build great early-season speed, and make you into a stronger, more durable runner.

Additionally, the program will focus on key areas that are often overlooked during the competitive season due to time constraints. Topics will include mental preparation and race visualization, running form and mechanics, nutrition and fueling strategies, strength training and injury prevention, recovery habits, and effective racing skills and tactics.

Who should join this program?

The High-Performance Summer Training Program is ideal for athletes looking to prepare for their best cross country season this fall, indoor track and field season this winter, and/or outdoor track and field season next spring.

This summer program is for current male and female high schoolers, incoming freshmen, and advanced middle school athletes. We work with each athlete individually to set goals and build custom training plans to follow throughout the summer. Our #1 goal is to pass athletes off on the first day of school practice fit, motivated, and excited to race well all season long!

Become a Lion this Summer, and You’ll Get: 

• Professional guidance and support from Head Coach Erica Knighton and Assistant Chris Knighton
• Personalized weekly training plans optimized for your goals and abilities 
• Private training log on Final Surge platform with ongoing analysis and feedback
• One quality in-person 90-minute running workout with Knighton Runs Coaching
• Two weekly strength and mobility sessions with DMPFIT
• Pre-season injury screening and running gait analysis with Dr. Jared Winston, PT from Initiative Health and Performance
• Led weekly coaching sessions covering mental preparation and race visualization, running form and mechanics, nutrition and fueling strategies, strength training and injury prevention, recovery habits, and race tactics and performance strategy.
• Signature Knighton Lions premium cotton t-shirt
• College recruiting guidance for you and your parents
  

By the end of the program, athletes will:

• Build a stronger aerobic base
• Improve speed, efficiency, and race fitness
• Increase strength, mobility, and durability
• Become more resilient and injury-resistant
• Gain confidence and mental preparation for competition
• Enter the fall cross country season physically and mentally ready to perform at a high level

This is more than a summer mileage plan — it is a complete cross-country performance program designed to help high school runners become stronger, smarter, healthier, and more complete athletes.

How High-Performance Summer Training Works

You want to get fit this summer and be ready to run PRs this fall. To do that, you need personalized training. Your custom training plan will include runs appropriate for your fitness level, strength, and mobility work, and suggestions for proper nutrition. Any athlete dedicated enough to train in the summer should have a comprehensive plan.

You’ll follow this training plan throughout the summer, and we will communicate via the Final Surge training platform that includes an app for your phone. If you choose the Elite Lion Training Package and live in Rhode Island, you can join the weekly in-person group training session that will be a quality running session with speedwork.

If you commit to this program and make consistency your goal, you’ll start your school’s team practices this fall ready to have the best cross-country and track seasons of your life!

How Your Training Plan Will Look

All athletes in the summer training program will have 100% personalized training delivered to them via the Final Surge Training Platform. Coach Erica will provide ongoing feedback for each athlete’s training. The video below demonstrates how Final Surge works…

Summer Training Options

We offer two different summer training packages: Weekly In-Person Sessions and Remote-Based Training. Both packages include ongoing remote-based training and feedback throughout the summer.

Run Your Best This Cross Country and Track Season – Apply Now!

Are you looking for additional support for your high school or youth athlete?

Coach Erica Knighton provides ongoing support for individual youth athletes looking to improve their running. Private coaching sessions are available on a case-by-case basis. Please email her for more information.