Pinnacle Fall Cross Country Program

This running program will have 2 divisions - a High School Division and a Middle School Division.  The program enrollment will be limited to about 10 athletes per division.  The intention of the program is to create a competitive atmosphere among athletes to help them push and encourage each other to keep improving and reach their running goals.  The program will be run by Head Coach and Owner of K17SPORT Fitness - Kenrick Smith.  Kenrick has helped coach numerous athletes to States for Cross Country and Track.  For the Middle School Division - goals for the program include introduction to race strategies, form and technique, self assessment, and more.  For the High School Division - goals for the program include continuity of run training, race scenario experience, mental components of racing, and more.

Program Details:

Dates: 9/14/2020 - 11/27/2020
Divisions: High School (9th-12th) & Middle School (6th-8th)
Number of Athletes per Division: 8-10
Practices:  2x's per week location/time/days coming soon
Races - 3 in total - Location - #1 County Fields, #2 Grange Park, #3 Bronx, NY (see below for more details)
Cost: $350 for duration of program
** This will be a 1st come 1st serve basis so if interested please reserve your spot soon.

What is provided in the program?

Weekly Workouts

Coach Smith will construct personal workouts for each athlete based on their skill level and goals.  The workouts will be given for the duration of the program - in detailed format laying out distances, paces, terrain to be covered and focus points each athlete should be focused on during his or her workout.  Each workout will be customized to the athlete.  Athletes will also get strength and core workouts to do in conjunction with their running workouts.

3 Races

There is going to be 3 races that we will take part in.  With how uncertain the times are right now, Coach Smith is going to lay out a 5k course for the High School Division and a 3k course for the Middle School Division - 1 race per month.  Each race will be at a different location.  The season will be capped off with its 3rd and final race at the Footlocker  XC Northeast Regional National Championships in Bronx, NY in November.  If the Footlocker race is cancelled or the team is unable to attend as a team, Coach Smith will set up a 3rd race.

Practices 

Coach Smith is going to hold 2 practices a week to work on the different aspects of Cross Country running.  At the practices, athletes will be put through rigorous workouts that will test them physically and mentally.  Athletes will see speed workouts, hill workouts, time trials, and track workouts.  This program will find the athletes' strong suits and come up with strategies on how to take advantage of those strengths to use them to their advantage.  Coach will work on pacing with each athlete and help the athlete determine where their pacing should be.

Goal for Coach Smith

As a Professional Coach and passionate runner/endurance athlete himself, Coach Smith wants to create an environment for distance athletes to help them reach even higher levels – developing faster times, stronger runners, more mentally tough athletes, and all around better runners.  This program aims to continue and further enhance Lehigh Valley’s rock solid tradition of amazing high school distance runners.