Welcome to Spokane Mercury Distance

Contact Carol Lewis at the number or email above

Registration Forms, FAQ and Handbook Track 2019

Handbook- Spokane Mercury (pdf)

Download

Track & RC Registration 2019 (pdf)

Download

Mercury FAQ copy (pdf)

Download

Team Information

Files coming soon.

for kids who love distance running

Register for track today!

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Please download and print your form and mail it in ASAP.  (See section above)

Our Programs

Mission and Coaches

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We believe in training all kids to improve and to achieve their goals.

find out more- coming soon!

Our Programs

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We offer flexible, comprehensive coaching for cross country and track distance events 

Details about our programs

UPCOMING EVENTS

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THIS WEEK

Sunday, May 19- Practice at Manito 4:00-5:00 with Chris and Kelly


Monday,  May 20- Rest


Tuesday, May 21- Practice at Manito 6:00-7:00 with Chris and Kelly; focus will be on strength and conditioning


Wednesday, May 22- 30-40 minute distance run on your own


Thursday, May 23- Choose a Hill workout from below to do on your own


Friday, May 24- Easy 25-30  minute run for kids 10 and under; 30-40 minutes for kids over 10


Saturday, May 25- Up tempo (pretty hard) run; 20 minutes for younger kids; 30 minutes for older kids


Sunday, MAY 26 - Practice at Manito from 4:00-5:00


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


UPCOMING EVENTS THIS SEASON

First Regular Season Practice at Hart Field- May 30 6:00-7:30

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




Our Programs



If an athlete is unable to pay, full or partial scholarships are always available. We never turn an athlete away because of financial reasons.