spokane mercury
509-842-2636 (Please call after 5:00 only on week days.)
Contact Carol Lewis at the number or email above
practice days overview
2022 Track Practice Days
Most Sundays- March 20- July 17; 4:00-5:00 @ Manito or Comstock
Tuesdays- 6:00-7:00 or 7:30 April 19- July 19, Manito, Comstock, and Hart Field
Thursdays- 6:00-7:00 or 7:30 May 12- July 21, Manito, Comstock, and Hart Field
No Practice in 2021 on the Following Days:
April 17
May 1
May 17
May 29
July 3
What to do on days we don't practice
If you are involved with other sports teams, that's probably enough in addition to what we do. If not, please see each week's detailed schedule below for what do do on days we don't have practice.
for kids who love distance running
Mission and Coaches
Mission and Coaches
Mission and Coaches
We believe in training all kids to improve and to achieve their goals.
Our Programs
Mission and Coaches
Our Programs
We offer flexible, comprehensive coaching for cross country and track distance events
UPCOMING EVENTS
CURRENT SCHEDULE
THIS WEEK
Sunday, May 22- Practice at Manito 4:00-5:00
Monday, May 23- Longer Run on Your Own
8 and Under: 20-30 minutes
9-12: 30-40 minutes
13-18: 40-50 minutes
Tuesday, May 24- Practice at Manito 6:00-7:00
Wednesday, May 25- 20-40 minute easy run
Thursday, May 26- Practice at Manito 6:00-7:00
Friday, May 27- 15-30 minute easy run
Saturday, May 28- Rest
Sunday, May 29- Choose a Fartlek Workout from below to do on your own
Fartlek Menu
A- Two minutes hard, two minutes easy; one minute hard, one minute easy; 30 seconds hard, 30 seconds easy; repeat for 15-30 minutes total
B- 30 seconds hard, 30 seconds easy; 1 minute hard, one minute easy; repeat for a total of 15-30 minutes
C- 1 minute hard, one minute easy; repeat for a total of 15-30 minutes
D (Coach Carol's favorite)- 5 minutes easy, 5 minutes hard; 4 minutes easy, 4 minutes hard; 3 minutes easy, 3 minutes hard; 2 minutes easy, 2 minutes hard; 1 minute easy, one minute hard; takes a total of 30 minutes. You can make it a 20 minute workout by cutting out the first 10 minutes.
Hill Repeat Menu
A- Long hill, short hill; alternate for a total of about 10 repeats
B- Fast up a pretty steep hill about 10 times
C- Long grinder hill (like the Grand Hill) about 5 times
Tempo Run Definition
Warm up; 10-30 minutes of about 80% of your race pace for cross country
UPCOMING EVENTS THIS SEASON
Check back soon
June 4- Inland Northwest Association Championship Meet at Ridgeline High School in Liberty Lake
June 17 and 18- Junior Olympics Association Meet at Southridge High School in Kennewick (must run here to qualify for Regionals)
June 24 and 25- Invitational at Southridge High School in Kennewick
July 9 and 10 (potentially 7 and 8 also, but not likely)- Junior Olympics Regional Meet at Hanford High School in Richland (must run here to qualify for Nationals)
July 25 to 31- Junior Olympics National Meet in Sacramento, CA
