spokane mercury
509-842-2636 (Please call after 5:00 only on week days.)
Link to register for Track: https://forms.gle/t25yB6GB13Dg6z9Q8
Contact Carol Lewis at the number or email above
practice days overview
2021 Practice Days
Most Sundays- March 7-July 18; 4:00-5:00 @ Manito or Comstock
Tuesdays- 6:00-7:00 April 20- May 25 @ Manito or Comstock
Tuesdays & Thursdays- 6:00-7:30 June 1-July 22, Location TBD
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, June 13- NO PRACTICE TODAY; if you raced yesterday, you need to go for a 15-20 minute jog and HYDRATE
Monday, June 14- Rest
Tuesday, June 15- Practice at Hart Field 6:00-7:30; bring a mask and complete a health ticket before practice; RELAY practice at end
Wednesday, June 16 - 15-20 minute jog at a VERY EASY pace
Thursday, June 17- Practice at Hart Field 6:00-7:30; bring a mask and complete a health ticket; RELAY PRACTICE at the end
Friday, June 18- Very easy 10-15 minute jog
Saturday, June 19- Meet in Cheney; plan to be there all day beginning at 8:00 AM; as more information becomes available about an actual schedule it will be shared
Sunday, June 20- HAPPY Father's Day! No Practice; go for a light jog and stretch to get the soreness out from yesterday!
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; co
UPCOMING EVENTS THIS SEASON
All tentative:
June 12- Inland Northwest Association Meet in Cheney
June 19 and maybe 20- Inland Northwest Junior Olympics Association Meet for ALL AGES in Kennewick
July 9-10- Possible meet in Kennewick
July 26-August 1- USATF National Junior Olympics in Jacksonville, FL
