Cornell Cross Country Camps

2025 High School Cross Country Camp

Join Cornell Cross Country coach Jerry Frawley and his coaching staff at the latest and up and coming cross country camp in Iowa! The Cornell Rams High School Cross Country Camp is the ultimate destination for high school cross country and distance runners. Whether you’re a beginning runner, or looking to take your running to the next level, our four day, three night camp will give you hands-on experience and teach you the basics and complexities of distance running.

Online Registration closes Monday, June 23rd at 11:59pm. To register for camp after this date, please email jfrawley@cornellcollege.edu.

Location: Cornell College | Mount Vernon, IA

Discounts:  *For discount details, email jfrawley@cornellcollege.edu before registering*

• “Top-5 Discount” | $15 discount when five campers from the same high school register
• “Sibling Discount” | $15 off for each sibling attending

Tentative Schedule

Sunday, June 29th

12:00pm-1:30pm: Campers Arrival/Check in/Move into Dorms
1:45pm-2:15pm: Introduction
2:30pm-3:00pm: Group Activities
3:15pm-4:15pm: Educational Session
4:00pm-5:30pm: Training Room Open
4:30pm-5:30pm: Easy Run, Strides, Core, Stretch/Roll Out
5:30pm-6:30pm: Dinner
7:00pm-7:30pm: Camp Games (Water Balloon Games, ect.)
7:30pm-9:00pm: Outdoor Sports (Spike Ball, Bags, Knockout)
9:00pm-10:00pm: Movie or S’mores (Fire Bowl, Orange Carpet)
10:30pm: Lights Out

Monday, June 30th

7:00am-8:30am: Training Room Open
7:00am-8:30am: Progression Run, Stretch/Roll Out
8:45am-9:45am: Breakfast
10:00am-11:00pm: Education Session - Fitness Sports
11:00am-11:15am: Collect Camp T-shirt/Camp Picture
11:00am-12:30pm: Lunch
1:00pm-3:00pm: Mt. Vernon Pool
4:00pm-5:00pm: RAM Lifting Circuit
5:00pm-6:00pm: Dinner
6:00pm-6:30pm: Yoga
7:15pm-10:00pm: S’mores/Free Time
10:30pm: Lights Out

Tuesday, July 1st

7:00am-8:30am: Training Room Open
7:00am-8:30am: Long Run
8:45am-9:45am: Breakfast
10:00am-11:00am: Educational Session: Q & A Session w/ Counselors 
11:00pm-12:30pm: Lunch
2:00pm-3:00pm: Educational Session
3:00pm-3:15pm: T-Shirt Exchange
5:00pm-6:30pm: Dinner
6:30pm-7:30pm: Scavenger Hunt
7:30pm-10:30pm: Free Time
10:30pm: Lights Out

Wednesday, July 2nd

7:00am-7:30am: Breakfast
8:00am-9:30am: Training Room Open
8:30am-9:30am: 3200 Time Trial
11:00am-12:30pm: Lunch
1:00pm-2:30pm: Downtown Walk/Shopping
2:30pm-3:15pm: Pack & Clean Up Dorms
3:30pm: Camp Awards/Closing Remarks/Check Out

Camp Format:

The camp will be broken up into different sessions throughout each day: training, educational, and team bonding/camp game sessions. Our training sessions will include morning runs/workouts, strength/core, and recovery details. Educational sessions will include guest speakers that will present on topics such as, motivation, recovery, nutrition, championship mentality, proper footwear, and more. Campers will also participate in team bonding activities, camp games, and have free time to explore the campus and facilities.  

The training sessions will be in the morning before the heat of the day. These sessions will include fartlek/interval training, long run, and a camp race on the final day. Each training session will vary to the campers age and experience in the sport. All campers will be monitored by a counselor or coach.

Educational sessions will include information campers can incorporate into their daily training and racing to give them the competitive advantage to take their running to the next level. All sessions will have guest speakers present their expertise in the running realm. See our guest speaker tab for more information.\

Our team bonding and camp games give campers the opportunity to interact and meet other campers. They will learn activities, games, and traditions they can bring back to their teams to strengthen camaraderie and culture.

To ensure a great running experience we recommend and encourage campers to run at least 20 miles per week for the two to four weeks prior to camp.

Benefits:

• Receive instruction from Cornell Cross Country coaching staff
• Develop skills in your cross country, distance and middle distance running
• Run and train in the beautiful landscape of Mount Vernon
• Compete with other campers in a stress free camp race
• Learn the elements of strategy, psychology, and conditioning in distance/middle distance running

Special Features:

• Run with members of Cornell’s Cross Country team
• Conditioning and weight training
• Classroom education
• Visualization and psychological preparation
• Camp T-shirt
• Great housing, meal and recreation options for resident campers
• “Sibling Discount” - $15 off for each sibling attending
• “Top 5 Discount” - $15 off each for high schools that have five or more campers attend

Housing & Meals:
Campers will be housed in our recently renovated Dows and Tarr dorms. These two-person rooms offer air conditioning and great gathering spaces for indoor activities. Both dorms were a part of a large residence hall renovation project in 2016. A short walk away from the Thomas Commons where campers will dine at the Hilltop Cafe, catered by Bon Appetit. The Hilltop Cafe offers a variety of options for each meal service, including vegetarian, vegan, gluten free and more. Bon Appetit prides itself on seeking out locally sourced foods, which is great for runners looking to improve on their nutrition.

Check-In & Check-Out:
Check-in will be Sunday, June 29th from 12:00pm-1:30pm in the Thomas Commons - Orange Carpet. Check-out will be on Wednesday, July 2nd at 3:30pm in the Thomas Commons - Hall Perine room. We will be doing our camp awards and closing remarks at 3:30pm and parents are welcome and encouraged to attend.

Refund Policy:
A cancellation notice that is received before June 16th will receive a refund. All approved refunds will incur a 15% administration fee which will be deducted from your refund amount. 

Assumption of Risk Waiver, Proof of Insurance, Copy of Physical:
All campers are required to complete and submit the following either online or during the check in process.

• Assumption of Risk Waiver
• Proof of Insurance
• Copy of Physical (within the last year)

Email jfrawley@cornellcollege.edu for any questions.

What to Bring:

• Multiple Pairs Running/Practice Clothes
• Pillow, Blankets, Sheets or Sleeping Bag
• Running Shoes
• Water Bottle
• Toothbrush, Toothpaste, Shampoo/Soap
• Sunscreen
• Small Hand Sanitizer