509-842-2636 (Please call after 5:00 only on week days.)
Link to register for Track: https://forms.gle/t25yB6GB13Dg6z9Q8
Contact Carol Lewis at the number or email above
Most Sundays- March 7-July 18; 4:00-5:00 @ Manito or Comstock
Tuesdays- 6:00-7:00 April 20- May 25 @ Manito or Comstock
Tuesdays & Thursdays- 6:00-7:30 June 1-July 22, Location TBD
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
Sunday, July 18- Practice 4:00-5:00 at Manito
Monday, July 19- 20-30 minute run at an easy pace
Tuesday, July 20- Practice at Hart Field 6:00-7:00
Wednesday, July 21- 20-30 minute easy run
Thursday, July 22 LAST PRACTICE OF THE SEASON- Practice at Hart Field 6:00-7:00
Friday, July 23- 15 minute easy jog
Saturday, July 24- Travel or easy 15 minute jog and 4 strides
Sunday, July 25- Travel or easy 15 minute jog and 4 strides
Monday, July 26- 11/12 800 meter trial
Tuesday, July 27- 11/12 1500 meter final
Wednesday, July 28- 11/12 3000 meter final and 800 meter final
Thursday, July 29- 15/16 800 meter trial
Friday, July 30- 15/16 1500 meter fianl
Saturday, July 31- 15/16 3000 meter final and 800 meter final
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;
July 26-August 1- USATF National Junior Olympics in Jacksonville, FL
Athletes who participate in Running Club have full access to all our practices and programs. Running Club begins March 7, 2021 and ends the first week of December. There are no practices between July 22 and mid-September.
Registering for Running Club means you are welcome to practice with the team beginning March 7 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 20 and ends July 22. Practices are on Tuesdays and Sundays at Manito or Comstock until the Regular Season begins on June 1.
Regular Season begins June 1 and goes through July 22. Practices are at a local track (likely Hart Field).
We train athletes to race in USATF Junior Olympics Cross Country races.
Extended season dates: Mid September Through Early December; Tuesdays, Thursdays and Sundays
Regular season dates: Mid October Through Early December; 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.