Registration for 2021 will begin mid-February
spokane mercury
Contact Carol Lewis at the number or email above
spokane mercury
Contact Carol Lewis at the number or email above
Registration for 2021 will begin mid-February
Contact Carol Lewis at the number or email above
Contact Carol Lewis at the number or email above
Sundays- September 27-December 6; 4:00-5:00 @ Manito or Comstock
Tuesdays & Thursdays- 6:00-7:15 or 7:30
-September 22-October 20 @ Manito
-October 22-December 8 @ Riverfront
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.
Please download and print your form and mail it in ASAP. (See section above)
We believe in training all kids to improve and to achieve their goals.
We offer flexible, comprehensive coaching for cross country and track distance events
THIS WEEK
Take some time off to enjoy being a kid! If you really miss running, choose one of the workouts below and have fun with it!
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
Watch your email for a couple opportunities to get together in January and February!
Look for registration for the 2021 seasons in mid February!
Athletes who participate in Running Club have full access to all our practices and programs. Running Club begins March 15, 2020 and ends the first week of December. There are no practices between July 23 and mid-September.
Registering for Running Club means you are welcome to practice with the team beginning March 15 through the end of Cross Country in December. We take a break from all practicing during August and the first couple weeks of September.
We train athletes for distance races on the track: 800 meters, 1500 meters, and 3000 meters.
The extended season begins April 21 and ends July 23. Practices are on Tuesdays and Sundays at Manito until the Regular Season begins on May 26.
Regular Season begins May 26 and goes through July 23. Practices are at a local track (likely Hart Field).
We train athletes to race in USATF Junior Olympics Cross Country races.
Extended season dates: September 22-December 8; Tuesdays, Thursdays and Sundays
Regular season dates: October 22-December 8; Tuesdays, Thursdays and Sundays
If an athlete is unable to pay, full or partial scholarships are always available. We never turn an athlete away because of financial reasons.
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