Contact Shannon Freese at the number above.
spokane mercury
Text or Call 509-939-4620
practice days overview
2023-2024 Indoor Track Schedule
December 16th - Spokane Speed Ganes @ The Podium, Spokane WA
January 13th - University of Washington HS Preview, Seattle, WA
January 28th - Univeristy of Washington All Comers Mile, Seattle, WA
Februrary 4th - Bozeman Track Club All Comers meet, Montana State Univeristy, Bozeman MT
March 2nd-3rd - 2024 STCU West Coach Champtionships @ The Podium, Spokane, WA
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
Mission and Coaches
Register for TRACK!
Register for TRACK!
We believe in training all kids to improve and to achieve their goals.
Our Programs
Register for TRACK!
Our Programs
We offer flexible, comprehensive coaching for cross country and track distance events
UPCOMING EVENTS
CURRENT SCHEDULE
Coaches send communications through the TEAMAPP - all practices and locations will be sent via text/email
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.
Winter Practices @ The Podium
*These dates do not include the outdoor practices at Hart Field/parks nor do they show the practices at Fairchild AF Base*
Dec - 6th - 445-615pm
Dec 11th - 445-615pm
Dec 12th - 630-8pm (with Valley Flash $10/athlete)
Dec 18th - 445-615pm
Dec 19th - 630-8pm
Jan 2nd - 630-8pm
Jan 9th - 300-430pm
Jan 16th - 300-430pm
Jan 30th -630-8pm
Feb 6th - 300-430pm
Feb 13th - 630-8pm
Feb 20th - 630-8pm (with Valley Flash $10/athlete)
Feb 27th - 630-8pm