spokane mercury
Contact Carol Lewis at the number or email above
spokane mercury
Contact Carol Lewis at the number or email above
practice days overview
2020 Track Practice Days
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
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
Register for track today!
Register for track today!
Register for track today!
Please download and print your form and mail it in ASAP. (See section above)
Mission and Coaches
Register for track today!
Register for track today!
We believe in training all kids to improve and to achieve their goals.
Our Programs
Register for track today!
Our Programs
We offer flexible, comprehensive coaching for cross country and track distance events
UPCOMING EVENTS
CURRENT SCHEDULE
THIS WEEK
Sunday, November 15- NO PRACTICE; please do an easy jog on your own if you raced yesterday or an up-tempo run if you didn't race
Monday, November 16- Rest if you ran yesterday, if not... Easy jog
Ages 11 and up 25-30 minutes
Ages 7-10 15-20 minutes
Kids under 7- 10 minutes
Tuesday, November 17- Practice at Riverfront Park; park at Fruci and Associates; 6:00-7:15 or 7:30; health screener required for all in attendance; see email; MASKS required for everyone!
Wednesday, November 18- MEET ENTRY for THURSDAY AND SATURDAY DUE by NOON!
Easy run on your own
Ages 11 and up 25-30 minutes
Ages 7-10 15-20 minutes
Kids under 7- 10 minutes
Thursday, November 19- Practice meet at Comstock beginning at 2:00. Masks and health screener required! Those going to Yakima should do a 20-30 minute run on their own.
Friday, November 20- Easy 10-15 minute jog for those competing tomorrow
Saturday, November 21- Meet in Yakima
Sunday, November 22- No practice today
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
Saturday, November 14- Inner-Squad meet at Audubon Park
Thursday, November 19- Inner-Squad meet at Comstock Park (Tentative)
Saturday, November 21- Meet in Yakima (Tentative)
Saturday and Sunday, December 12 and 13- USATF National Junior Olympics in Paris, Kentucky