Welcome to Spokane Mercury Distance

Contact Carol Lewis at the number or email above

cross country registration will open mid august

Handbook- Spokane Mercury (pdf)


Track & RC Registration 2019 (pdf)


Mercury FAQ copy (pdf)


Team Information

Files coming soon.

for kids who love distance running

Register for track today!


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

Our Programs

Mission and Coaches


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

find out more- coming soon!

Our Programs


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

Details about our programs




During August, be a kid (unless you're training for high school XC...)

Enjoy some time off.  When you feel rested, start doing easy runs 3-4 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


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.