spokane mercury
509-842-2636 (Please call after 5:00 only on week days.)

Contact Carol Lewis at the number or email above
509-842-2636 (Please call after 5:00 only on week days.)
Contact Carol Lewis at the number or email above
Most Sundays- March 19-July 16; 4:00-5:00 @ Manito or Comstock
Tuesdays- 6:00-7:00 or 7:30 Beginning April 18 through end of season at Manito Comstock, or Hart Field
Thursdays- 6:00-7:00 or 7:30 Beginning May 11 at Manito, Comstock, or Hart Field
No Practice in 2023 on the Following Days:
April 9
May 7
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.
We believe in training all kids to improve and to achieve their goals.
We offer flexible, comprehensive coaching for cross country and track distance events
Run for fun during the off season!
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
Fartlek Workout 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.
Jun 3 (tentative)- USATF Association Championships
June 16-17 (tentative)- USATF Association Junior Olympics
July 6-9- USATF Regional Junior Olympics in Seattle area
July 24-30- USATF National Junior Olympics in Eugene, OR
Athletes who participate in Running Club have full access to all our practices and programs. Running Club begins March 19, 2023 and ends the first week of December. There are no practices between July 21 and mid-September.
Registering for Running Club means you are welcome to practice with the team beginning March 20 through the end of Cross Country in December. We take a break from all practicing during August and the first couple weeks of September.
We train athletes to race in USATF Junior Olympics Cross Country races.
Extended season dates: Mid September through Early December
Regular season dates: End of October through Early December
If an athlete is unable to pay, full or partial scholarships are always available. We never turn an athlete away because of financial reasons.
Copyright © 2023 Spokane Mercury Distance Team - All Rights Reserved.
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