A running camp held in cooperation by Mindset for Performance LLC and RxRunning
on the Northern Arizona University Campus in Flagstaff AZ.
This is an example of the activities and schedules for camps. Camps will vary and are tailored to the attendees.
Adult camps are condensed versions of this schedule.
Content may also vary depending on guest speakers for that camp.
Camps include both physical and mental preparation for training and racing.
Want to know if you would benefit from mental toughness coaching? Take this quick assessment.
Day 1
Camp Philosophy |
Elevate Running Camp provides a nurturing environment for all who attend. We believe that your quality experience extends beyond quality running and instruction. We strive to include everyone in activities. We do not partake in embarassing or demeaning activities such as sing-alongs and we forbid initiation/hazing type activities completely. We seek to have older runners act as role models for younger runners. We respect each camper's views and seek to provide an atmosphere of openness and freedom to speak while respecting the rights of others in the process. |
Begin |
End |
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Notes |
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| 11:00 | 1:00 | Check in to room (if you are not a commuter), unpack, tour campus, rest | ||
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| 1:00 | 3:00 | Ice breaker, introductions (structured activity) & introduction to the camp then - easy group run and social merging into dinner | Run | |
3:00 |
5:30 |
Lecture & Activity - Assessment/Survey Campers |
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5:30 |
6:30 |
Dinner |
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6:30 |
7:30 |
Free Time |
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7:30 |
9:30 |
Evening Movie (running theme*) |
Group Activity |
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Quote for the Day: "Champions are made when no one is watching."
Day 2
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End |
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Notes |
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| 6:30 | 8:00 | Run | ||
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8:00 |
9:00 |
Breakfast |
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9:00 |
11:00 |
Lecture – Conditioning Overview, Training Energy Systems, Neuro-muscular Training |
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11:00 |
12:00 |
Hands-on demo session – Core Exercises and Injury Prevention Exercises |
Physical Activity |
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12:00 |
1:00 |
Lunch |
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1:00 |
2:30 |
Free Time |
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2:30 |
4:00 |
VVO2max testing on track |
Run |
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4:00 |
5:30 |
Lecture & Activity – Getting Mentally Fit |
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5:30 |
6:30 |
Dinner |
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6:30 |
7:30 |
Free Time |
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7:30 |
9:30 |
Evening Movie (running theme*) |
Group Activity |
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Quote for the Day: "There's no such thing as bad weather, just soft people." - Bill Bowerman
Day 3
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End |
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Notes |
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| 6:30 | 8:00 | Run | ||
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8:00 |
9:00 |
Breakfast |
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9:00 |
11:00 |
Lecture – Lactate Threshold & secrets of getting fast |
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11:00 |
12:00 |
Hands-on demo session |
Physical Activity |
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12:00 |
1:00 |
Lunch |
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1:00 |
2:30 |
Free Time |
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2:30 |
4:00 |
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Run |
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4:00 |
5:30 |
Lecture & Activity – Pre-Race Routines |
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5:30 |
6:30 |
Dinner |
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6:30 |
7:30 |
Free Time |
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7:30 |
9:30 |
Evening Movie (running theme*) |
Group Activity |
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Quote for the Day: "Long slow distance makes long slow runners."- Jim Bush, coach at UCLA
Day 4
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End |
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Notes |
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| 6:30 | 8:00 | 30-45 minute run | Run | |
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8:00 |
9:00 |
Breakfast |
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9:00 |
11:00 |
Lecture & Activity – Hill Training |
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11:00 |
12:00 |
Hands-on demo session - Running-specific-strengthening movements |
Physical Activity |
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12:00 |
1:00 |
Lunch |
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1:00 |
2:30 |
Free Time |
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2:30 |
4:00 |
Hill Training 101 |
Run |
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4:00 |
5:30 |
Lecture – Building Confidence |
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5:30 |
6:30 |
Dinner |
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6:30 |
7:30 |
Free Time |
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7:30 |
9:30 |
Evening Movie (running theme*) |
Group Activity |
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Quote for the Day: "Now if you are going to win any battle you have to do one thing. You have to make the mind run the body. Never let the body tell the mind what to do. The body will always give up. It is always tired morning, noon, and night. But the body is never tired if the mind is not tired. When you were younger the mind could make you dance all night, and the body was never tired...You've always got to make the mind take over and keep going."- George S. Patton, U.S. Army General and 1912 Olympian
Day 5
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End |
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Notes |
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| 6:30 | 8:00 | Run | ||
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8:00 |
9:00 |
Breakfast |
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9:00 |
11:00 |
Lecture – Horwill’s Law, Calculations & Creating Training Programs |
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11:00 |
12:00 |
Hands-on demo session Principles of Cross-Training |
Physical Activity |
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12:00 |
1:00 |
Lunch |
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1:00 |
2:30 |
Free Time |
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2:30 |
4:00 |
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Run |
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4:00 |
5:30 |
Lecture & Activity – Beliefs & Attitudes - Mental Toughness |
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5:30 |
6:30 |
Dinner |
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6:30 |
7:30 |
Free Time |
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7:30 |
9:30 |
Evening Movie (running theme*) |
Group Activity |
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Quote for the Day: “Sport is not about being wrapped up in cotton wool. Sport as about adapting to the unexpected and being able to modify plans at the last minute. Sport, like all life, is about taking risks.” - Sir Roger Bannister
Day 6
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End |
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Notes |
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| 6:30 | 8:00 | Group Trail run | Run | |
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8:00 |
9:00 |
Breakfast |
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9:00 |
11:00 |
Summary of Camp Lessons |
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11:00 |
12:00 |
Camp Review – Focus Group Session & Evaluations |
Brainstorming as well as formal post camp assessments |
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12:00 |
1:00 |
Lunch |
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Quote for the Day: "If someone says, 'Hey, I ran 100 miles this week. How far did you run?' ignore him! What the hell difference does it make?.... The magic is in the man, not the 100 miles." - Bill Bowerman