Contact Carol Lewis at the number or email above w

Welcome to Spokane Mercury Distance
see email for awards night info

509-842-2636

coachcarol2015@yahoo.com


REGISTRATION FOR CROSS COUNTRY IS CLOSED; CHECK BACK FOR TRACK REGISTRATION IN FEBRUARY

Contact Carol Lewis at the number or email above w

Registration Forms and Handbook-XC 2018

Handbook- Spokane Mercury (pdf)

Download

Team Information

Files coming soon.

Download

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.

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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WINTER WORKOUT PLAN

We want you to stay in shape over the winter, but you also need to take it as a less intense time to rest your bodies.  If you follow this plan, you will be getting ready to have a great track season!


Week of January 6

2 easy shorter runs

1 longer run

1 Fartlek (see menu below)

Core (situps, pushups, etc.) 2 times per week


Week of January 13

2 easy shorter runs

1 longer run

1 Hill Workout (see menu below)

Core (situps, pushups, etc.) 2 times per week


Week of January 20

2 easy shorter runs

1 longer run

1 Tempo Run (see definition below)

Core (situps, pushups, etc.) 2 times per week


Week of January 27

2 easy shorter runs

1 longer run

1 Fartlek (see menu below)

Core (situps, pushups, etc.) 2 times per week


Week of February 3

2 easy shorter runs

1 longer run

1 Hill Workout (see menu below)

1 Tempo Run (see definition below)

Core (situps, pushups, etc.) 2 times per week


Week of February 10

2 easy shorter runs

1 longer run

1 Fartlek (see menu below)

1 Tempo Run (see definition below)

Core (situps, pushups, etc.) 2 times per week


Week of February 17

2 easy shorter runs

1 longer run

1 Fartlek (see menu below)

1 Tempo Run (see definition below)

Core (situps, pushups, etc.) 2 times per week


Week of February 24

2 easy shorter runs

1 longer run

1 Hill Workout (see menu below)

1 Tempo Run (see definition below)

Core (situps, pushups, etc.) 2 times per week


Week of March 3

1 easy shorter run

1 longer run

1 Fartlek (see menu below)

2 Tempo Runs (see definition below)

Core (situps, pushups, etc.) 2 times per week


Week of March 10

1 easy shorter run

1 longer run

1 Hill Workout (see menu below)

2 Tempo Runs (see definition below)

Core (situps, pushups, etc.) 2 times per week


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

Awards night TBD



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.