The Minnesota Cross Country Camp is packed with activities from wake-up call to lights out. An example schedule is below.

Day One:

1:00pm-3:00pm            Check-in (Comstock Hall)

3:15pm -4:15pm           Run/stretch leaving from Comstock Hall

4:30pm-5:30pm            Presentation by Sean Mulheron from Runners’ Edge running store and Jeff Miller from Asics. They will also be available to answer questions related to running gear and apparel—Campers should be sure to visit with them if they need new gear before the CC season begins!  Shoes will be available for purchase and delivered later in the week (Comstock Ballroom)

5:30pm-6:30pm            Dinner (Comstock Hall Cafeteria)

6:45pm-7:45pm            Camp Welcome, Staff Introduction, Rules and Regulations, Team Challenge Games introduction/preparation

8:00pm-9:00pm            Team Challenge #1 (Coffman Plaza or River Flats)

10:45pm                       Campers in rooms—bed check by team coaches

Day Two:

7:15am-8:15am            Wake-up and light breakfast (Comstock Hall

                                    Cafeteria)

8:30am-9:30am            Speaker: “Nobby” Hashizume, Lydiard/hill running presentation (Comstock Ballroom)

9:40am                         Campers/coaches in front of Comstock to

                                    depart for UM Golf Course

10:00am-11:30am        Hill Running, Stretch (U of M Golf Course), Nobby instructing in Lydiard hill running/training.

12:00pm-12:45pm        Lunch (Sanford Hall Cafeteria)

12.50pm                       Campers/coaches in front of Sanford to depart

                                    for Bierman

1:00pm-1.50pm            Speaker: Jason Lehmkuhle, Team USA Minnesota. Member of the 2006 United States World Championship Cross Country team (12K) (Japan), 5^th place finisher at US championships 10,000m (three weeks ago). “Running Success and injury Problems: Cross Training.” (Bierman Football meeting room)

2:00pm-4:00pm            Alternative Training/Demonstrations—Divided into two groups:

Bierman weight room balcony: Cross-Training exercises

Weight Training for distance runners w/Jason Bahls (Mariucci Weight Room/Plyometrics Room)

4:15pm-5:15pm            Second Run: 30 mins easy followed by Minnesota XC ab circuit

5:30pm-6:30pm            Dinner (Comstock Hall Cafeteria)

6:45pm                         Campers/coaches in front of Comstock to depart for Bierman

7:00pm-7:45pm            Speaker: Rasa Troup, MS, RD  (Sports Nutrition, pre- and post-competition) (Bierman football meeting room)

8:00pm-10:00pm          Movie: “Running related” TBD  (Comstock

                                    Ballroom)

10:45pm                       Campers in rooms—bed check by team coaches

Day Three:

7:00am-7:15am            Wake-up

7:30am -8:15am           Campers/coaches in front of Comstock for

                                    morning run (River Road), Stretch

8:15am-9:00am            Breakfast (Comstock Hall Cafeteria)

9:30am                         Coaches/campers in front of Comstock. Depart

                                    for U of St. Thomas

10:00am-11:30am        Demonstration: VO₂ Max test and H₂O

                                    Submerged body fat test (Dr. Cary,

University of St. Thomas). VO₂ Max on David VanOrsdel (U of M CC Captain) and Heather Dorniden (NCAA Indoor Champion 800m, 2006)

12:00pm-1:15pm          Lunch (Sanford Hall Cafeteria)

1:20pm                         Campers/coaches in front of Sanford to depart

                                    for Bierman

1:30-2:15                      Speaker: Cindy Pawlowski, Academic Counselor, UM Athletic Department, “College Academics” (Bierman 105).

2:30pm-3:15pm            Speaker: Chris Lundstrom, Team USA Minnesota. Member 1996-97 NCAA CC champion for Stanford University, Olympic Trials Marathon qualifier 2004 “Running Economy”

3:30pm                         Coaches/campers in front of Bierman—Leave for Grasshopper Park:

3:30pm-5:30pm            Specialized Training session including a second run:

Pillates circuit (20 mins)

Second Run: Fartlek (25-45 mins)

Pedastal General Strength circuit, 

stretching (25 mins)

5:30pm-6:30pm            Dinner (Comstock Hall Cafeteria)

7:00pm-8:00pm            Steeplechase Demonstration— U of M athletes Emily Brown, Ryan Malmin and Ben Puhl

8:00pm-9:00pm            Team Challenge #2 (Bierman Infield)

10:45pm                       Campers in rooms—bed check by team coaches

Day Four:

7:15am-8:00am            Breakfast (Comstock Hall Cafeteria) 

8:00am                         Campers/coaches in front of Comstock to

                                    depart for Day Trip

8:45am                         Arrive at Day Trip Site (Hyland Hills Regional Park)

9:00am-10:45am          Long Run, group stretch

10:45am-12:00am        Team Challenge #3, Free time (Swimming, Frisbee, Soccer, etc.)

12:00am-12:45pm        Lunch (Box Lunches at trip site)

1:00pm                         Load up to head back to campus

1:30pm                         Arrive back at Comstock, Break

3:00pm                         Campers/coaches in front of Comstock to depart for Bierman

3:00pm-4:30pm            Demonstrations/Specialized training—Divided into two groups.

Phil Lundin (U of M head Track Coach, 2003 NCAA Coach of the year) Speed for distance runners (Bierman Infield)

Paul Schmedake, (Hamline head track and CC coach) Plyometrics and general strength

4:40pm-5:15pm            Speaker: Trainer, Jeremy Busch “Injury Prevention” (Football meeting

room)

5:30pm-6:30pm            Dinner (Comstock Hall Cafeteria)

6:40pm-6:50pm            Organizational meeting

7:00pm-9:00pm            Bowling/pool outing (Team challenge #4), Coffman Union

10:30pm                       Campers in rooms—bed check by team coaches

Day Five:

8:00am -10:00am         Team Challenge #5:  Two mile time trial (River

                                    Flats)

                                    Breakfast to follow on site--fruit and Bagels

10:30am-11:15am        Matt Haugen (Head CC coach, Assistant Track coach, Macalester College, 2003 MIAC CC Country Coach of the Year) “Team and Individual Race Day Psychology”

11:15am-11:30am        Break

11:30am-12:15pm        Speaker: Roy Griak, Former U of M Track & Field/CC Head Coach (Bierman Football meeting room)

12:30pm-1:15pm          Lunch (Sanford Hall

                                    Cafeteria)                                   

1:20pm -1:50pm           Return to Comstock, including Campus tour

2:00pm-2:30pm            Speaker: Heather Dorniden “Transition from high

                                    school to college running” (Comstock Ballroom)

2:30pm-3:15pm            Speakers: Antonio Vega and David VanOrsdel, “Progression of Track and Field—50s to today” (Comstock Ballroom)

3:15pm-4:00pm            Results of Team Challenge and Awards/Open question and answer period for all coaches and counselors—Camp Evaluation/summary.

                                    Shoe/apparel orders (Sean Mulheron, Runners’ Edge)

                                    (Comstock Hall Ballroom)

                                    Parents welcome to attend the final two sessions 

4:00pm-4:30pm            Check-out at Comstock Hall

Dinner is not included on this evening, and the Dining Service will be closed.  There are several eating establishments in Dinkytown, if campers and their parents are looking for local restaurants.