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Optimal Performance Running Academy

July 14, 2022 9:00 am July 17, 2022 1:00 pm

Certified Running Coach Colleen Prudhomme and Track & Cross Country Coach Jeff Dickman have created a running camp for middle and high school cross country and track athletes. This run camp will include a lot of fun as well as some tough workouts, but also some really great knowledge to help the cross country or track athlete become better prepared for the next season of competition.


Runners who participate in the Optimal Performance Running Academy will benefit from experiencing excellent presentations by professionals who know how to improve your running performance, quality strength workouts meant for runners, lots of fun (you gotta have fun!), as well as high quality run workouts. The objectives of OP Running Academy are that each runner will:

  • Understand the correlation between nutrition and performance.
  • Understand the correlations between strength training in performance and injury prevention.
  • Be able to identify various recovery methods, injury interventions, and ow to recognize the difference between typical soreness and injury.
  • Be able to identify training zones, types of workouts, and purpose of workouts.
  • Be able to understand and implement various race strategies and tactics.
  • Learn how to develop mental strength for training and racing.

Where: Rockford Community Center and Rockford High School Track

When:  Thursday, July 14th – Sunday July 17th, 2022  9a.m. – 1p.m.

What else: Snacks and Lunch will be served

Cost: $299 for the four days ($75/day). Registration will be taking place through Rockford Community Education.


OP Running Academy Coaches

Coach Colleen Prudhomme

Colleen Prudhomme CPT, BCS, UESCA Certified Running Coach, Certified Speed & Agility Coach began Total Strength Fitness in 2016. Over the years, she has found that her strengths lie in working with athletes who want to perform better at their sport. Colleen is a driven athlete (Boston Marathon qualifier, Triathlete, Ironman finisher, Ultrarunner, and SwimRunner), but even more than this, it is her passion to help others discover what they really can accomplish in the sport they love. Colleen has worked with numerous runners who compete in distances from 100 meters to 100 miles. As a strength coach, she understands the key role that strength training plays in preventing injury and improving a runner’s performance. For the past 5 years, Colleen has provided the strength training program for Rockford High School’s boys and girls Track & Field teams.  Every athlete who has worked with Colleen has heard her say, “You are stronger than you think you are,” because it simply is true. So many athletes have yet to discover all that they are capable of doing. She knows that our limits are far further out than we realize.

Coach Jeff Dickman

Jeff Dickman, Boys and Girls Mid-Distance and Distance High School Track Coach (Rockford High School), Boys and Girls Assistance Cross Country Coach (Rockford High School) has a proven record of successful, impactful coaching. His coaching philosophy is one of pursuing excellence by developing and inspiring athletes through physical, mental, and race strategy preparation and execution. Jeff’s effectiveness as a coach is reflected in the many accomplishments of the runners  he has coached.

Boys and Girls Cross Country (2017-2021)

Jeff was named the 2019 Section 5A Girls Assistant Coach of the Year and has coached 2 All-State athletes, had 4 athletes qualify 6 times for the state meet; 2 athletes win 3 Medalist/Individual Champions at the Wright County Conference West Division Championship, and has had 6 runners earn 13 Wright County Conference – West Division All-Conference Awards.

Boys and Girls Track and Field – Distance & Mid-Distance (2018-2021)

Jeff has coached 2 State athletes to top-12 individual finishes in the 800m, a girls 4×800 relay to a 6th place finish (2021), 1 Section Champion (800m), 5 individual Wright County Conference – West Division champions, 2 – 4×800 relay conference champions, and 2 school records in the 800 and 4×800 relay in addition to being a part of the MSHSL Girls T&F Champions and MN State True Team Runners-up in 2021.

As an athlete, Jeff was a 5-time Minnesota High School State Meet participant at Rockford High School (Class of 2001), qualifying as an individual 3-times and earning All-State Honors as a junior and senior He was a 3-time All-Conference and Conference Medalist his Senior year.


OP Running Academy Guest Presenters

Dr. Chad Koterba / Ultimate Health Chiropractic

Sports Nutritionist Info Coming Soon


Once you have registered, please also complete the Agreement and Waiver form found here. Thank you so much! 

OP Running Academy Schedule

Day 1 – Thursday, July 14 9:00 a.m. – 1:00 p.m.

9:00 a.m.Meet and Greet


Objectives, expectations

9:30 – 10:30Warm up – make it fun and effective!


Short run (30 minutes)

Gait Analysis & Track Workout

10:30 – 10:45Break/post-run snack

10:45 – 11:15


11:15 – Noon


Effective Running Form

Chiropractic care for injury and injury prevention. Dr. Chad Koterba
Ultimate Health Chiropractic
Noon – 1:00Lunch provided


Discussion about what we learned today.

Other resources available for athletes regarding nutrition & running gait

Day 2 – Friday, July 15th 9:00 a.m. – 1:00 p.m.

9:00Warm up


Run Workout

10:00 – 11:00Strength Training
11:00 – 11:15Break/Snack
11:15 – Noon




Noon – 1:00Lunch


Foam Rolling

Other recovery methods

Discussion about what we learned today


Day 3 – Saturday, July 16th 9:00 a.m. – 1:00 p.m.

9:00Warm up


Run Workout – Fartleks, surges, speed work


10:00 – 11:00Strength Training
11:00 – 11:15Break/snack
11:15 – NoonWorkout types & purpose


Race Strategies & tactics

Inspirational examples of great race tactics and strategies

Noon – 1:00pmLunch


Other training and inspirational resources

Day 4 – Sunday, July 17th 9:00 a.m. – 1:00 p.m. Meet at Lake Rebecca!

9:00Warm up


Run Workout – Fun in the water at Lake  Rebecca!


10:30 – 11:00Bodyweight core, glute, hip strength/balance work, etc.
11:00 – 11:15Break/snack
11:15 – NoonThe mentally strong runner – Real life stories, mental strategies to perform your best no matter what


Joy on the run.

Noon – 1:00Lunch


Continuation of the mentally strong runner

Discussion on mental strength

Mental strength resources

Recap of the week

Camp evaluations


If you have questions, please feel free to contact Coach Colleen, and she’ll get back to you.

The first annual Optimal Performance Running Academy was a big success! We are so grateful to the athletes and parents who gave us a shot. We already are excited about what we plan to do next summer to help our area runners get ready for another season of running!


July 14, 2022 @ 9:00 am
July 17, 2022 @ 1:00 pm
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7600 Rebecca Park Trail
Rockford, MN 55373 United States
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