Welcome to Spokane Mercury Distance

Sunday, May 19- Practice at Manito 4:00-5:00 with Chris and Kelly

Monday,  May 20- Rest

Tuesday, May 21- Practice at Manito 6:00-7:00 with Chris and Kelly; focus will be on strength and conditioning

Wednesday, May 22- 30-40 minute distance run on your own

Thursday, May 23- Choose a Hill workout from below to do on your own

Friday, May 24- Easy 25-30  minute run for kids 10 and under; 30-40 minutes for kids over 10

Saturday, May 25- Up tempo (pretty hard) run; 20 minutes for younger kids; 30 minutes for older kids

Sunday, MAY 26 - Practice at Manito from 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

First Regular Season Practice at Hart Field- May 30 6:00-7:30

Association Championship Meet- June 15 in Kennewick

Mercury Practice Meet- Date TBD

Junior Olympics Association  Meet- June 21&22 in Kennewick

Junior Olympics Regional Meet- Tacoma July 6-7

Junior Olympics National Meet- Sacramento July 22-28

Cross Country Junior Olympics Association Meet- November 16 in Coeur d'Alene