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
2021 Practice Days
Most Sundays- September 26- December 5; 4:00-5:00 @ Manito or Comstock
Tuesdays & Thursdays- 6:00-7:00 or 7:30 September 23- December 7, Manito, Comstock, and Riverfront Parks
No Practice in 2021 on the Following Days:
October 31
November 21
November 25
November 28
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, December 5- Practice at Manito 3:30-4:30
Monday, December 6- Easy run
8 and under- 15-20 minutes
9-12- 20-25 minutes
13-14- 25-30 minutes
Tuesday, December 7- Practice at Riverfront Park 6:00-7:00; park at Fruci; note early finish time!
Wednesday, December 8- Very easy run or travel
8 and under- 10-15 minutes
9-12- 15-20 minutes
13-14- 20-25 minutes
Thursday, December 9- Very easy run or travel (for those already in Kentucky we will have a group run- stay tuned for details)
Friday, December 10- Course preview in Kentucky- stay tuned for details
Saturday, December 11- USATF NATIONAL JUNIOR OLYMPICS IN KENTUCKY
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
We will plan an XC end of season celebration for sometime in January.
