Welcome to Spokane Mercury Distance

Sunday, March 17- First practice for Running Club members at Manito from 4:00-5:00; meet in the main parking area just off 18th and Grand

Monday,  March 18- Rest (do some stretching)

Tuesday, March 19- Easy 15-20 minute run for kids 10 and under; 20-30 minutes for kids over 10

Wednesday, March 20- Rest

Thursday, March 21- Choose something off the Fartlek menu below

Friday, March 22- Easy 15-20 minute run for kids 10 and under; 20-30 minutes for kids over 10

Saturday, March 23, Rest

Sunday, March 24- Practice at Manito form 4:00-5:00

Last week of winter workouts!

Week of March 10

1 easy shorter run

1 longer run

1 Hill Workout (see menu below)

2 Tempo Runs (see definition below)

Core (situps, pushups, etc.) 2 times per week

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