spokane mercury
Text or Call 509-939-4620
Contact Shannon Freese at the number above.
practice days overview
2023 Cross Country Practice Days
Most Sundays- March 19-July 16; 6:00 - 7:30 @ Manito - Comstock - Heart Field (Info will be posted on the TeamApp)
Tuesdays and Thursdays- 6:00-7:30 Beginning mid-August through the first week of December, Sundays- 5:00-6:30
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
Register for TRACK!
Register for TRACK!
We believe in training all kids to improve and to achieve their goals.
Our Programs
Register for TRACK!
Our Programs
We offer flexible, comprehensive coaching for cross country and track distance events
UPCOMING EVENTS
CURRENT SCHEDULE
This Week
Enjoy your summer! Cross Country practices will begin mid August.
Please welcome your new coaches, Nick and Shannon!
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
Fartlek Workout 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.
UPCOMING EVENTS THIS SEASON
2023 Cross Country Events
TBD
