Welcome to Spokane Mercury Distance

Sunday, April 21- No practice today in observance of Easter

Monday,  April 22- Go for an easy 25-35 minute run on your own

Tuesday, April 23- Practice at Manito 6:00-7:00; focus will be on strength and conditioning

Wednesday, April 24- Up tempo 25-35 minute run on your own

Thursday, April 25- Choose a Fartlek workout from below to do on your own

Friday, April 26- Easy 20-25  minute run for kids 10 and under; 25-35 minutes for kids over 10

Saturday, April 27- Up tempo (pretty hard) run; 20 minutes for younger kids; 30 minutes for older kids

Sunday, April 28 - Practice at Manito 4:00-5:00; coach Kelly and Patrick will run the workout (Chris and Carol out of town)

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; cool down

Association Championship Meet- June 15 in Kennewick

Mercury Practice Meet- Date TBD

Junior Olympics Association  Meet- June 21&22 in Kennewick

Junior Olympics Regional Meet- Tacoma July 6-7

Junior Olympics National Meet- Sacramento July 22-28

Cross Country Junior Olympics Association Meet- November 16 in Coeur d'Alene