Welcome to Spokane Mercury Distance

Contact Carol Lewis at the number or email above

practice days overview

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2019 Cross Country Practice Days

Tuesday and Thursdays 6:00-7:15 or 7:30 at either  Manito or Riverfront

Sundays 4:00-5:00 at Manito

Please see section below for the week's detailed schedule.

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.

cross country registration is open!

Handbook- Spokane Mercury (pdf)

Download

Mercury FAQ copy (pdf)

Download

Registration for Athletes Brand New to Our Team (pdf)

Download

Registration for Athletes Who Ran with Mercury in the Past (pdf)

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.  (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

THIS WEEK

Sunday, September 15- Practice at Manito 4:00-5:00

Monday, September 16- Rest

Tuesday, September 17- Practice at Manito 6:00-7:15

Wednesday, September 18- Ages 10 and under 20 minute run, 11 and older 30 minute run

Thursday, September 19- Practice at Manito 6:00-7:15

Friday, September 20- Rest or easy 20-30 minute run

Saturday, September 21- Rest or easy 20-30 minute run if you didn't run yesterday

Sunday, September 22- Practice at Manito 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

Mountain West Meet in Missoula- September 28, 2019 (tentative based on interest from families and availability of coaches)


Richland Invitational- October 12, 2019


Junior Olympics Association Meet- November 16, 2019 in Coeur d'Alene


Junior Olympics Regional Meet- date, time and location TBA, but probably November 23 somewhere in Oregon


Junior Olympics National Meet- December 14 in Madison, WI




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.