Runner’s Workshop Training Program
Training Philosophy | Clinics

Warm-ups: We use a “Dynamic Warm-up” to prepare for each morning’s workout – allowing for a few minutes after for traditional stretching.

Morning Workouts: (example)

1. "Check- Out Run" This is an easy 20 - 30 minute run.
2. Long Run - 60 / 45 / 30 min. run due to conditioning. Pace moderate.
3. Cruise Intervals 6/5/4 (due to conditioning) of 1000 - 1200 meters at a good pace.
4. Tempo Run (Threshold training)
5. Fartlick - "Mystery Run" - 10 minute easy run. Then surges from 45 - to 90 seconds, 30 min.
6. Easy Check Out Run and talk

Afternoon Active Clinic (combines clinics and workouts)
Group 1 - Running Drills and Form Work
Group 2 - Race Strategies and Tactics
Group 3 - Aqua jogger Pool Workout
Group 4 - Hill Running Technique or Training Games

Athletes are separated into 4 groups. Each group rotates through 1 “Active Clinic” each day until they have completed them all by the 4th day. Dress to run or swim.

Runner's Workshop
Daily Activities Schedule

6:15am Wake Up
6:30am Group “Dynamic Stretching”
7:00am Morning Workout - Run
8:30am Breakfast
9:30am Morning Clinic
10:45am Open Recreation
12:15pm Lunch
1:00pm Open Recreation
2:30pm Optional Advanced Clinic
3:15pm Afternoon “Active Clinic” (see above)
5:30pm Dinner
6:45pm Tourneys and "Camp Comps"
8:00pm Evening Program
10:15pm Lights Out

Theme Nights:
Campfire, Casino/Carnival-running gear raffle, 50's Music Night, Talent Night, and Dance

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Runner's Workshop P.O Box 5028 Los Alamitos CA, 90720
Phone: (562) 493-7545   Fax: (562) 431-5207  E-Mail Runner's Workshop