Welcome to Spokane Mercury Distance

We want you to stay in shape over the winter, but you also need to take it as a less intense time to rest your bodies.  If you follow this plan, you will be getting ready to have a great track season!

Week of January 6

2 easy shorter runs

1 longer run

1 Fartlek (see menu below)

Core (situps, pushups, etc.) 2 times per week

Week of January 13

2 easy shorter runs

1 longer run

1 Hill Workout (see menu below)

Core (situps, pushups, etc.) 2 times per week

Week of January 20

2 easy shorter runs

1 longer run

1 Tempo Run (see definition below)

Core (situps, pushups, etc.) 2 times per week

Week of January 27

2 easy shorter runs

1 longer run

1 Fartlek (see menu below)

Core (situps, pushups, etc.) 2 times per week

Week of February 3

2 easy shorter runs

1 longer run

1 Hill Workout (see menu below)

1 Tempo Run (see definition below)

Core (situps, pushups, etc.) 2 times per week

Week of February 10

2 easy shorter runs

1 longer run

1 Fartlek (see menu below)

1 Tempo Run (see definition below)

Core (situps, pushups, etc.) 2 times per week

Week of February 17

2 easy shorter runs

1 longer run

1 Fartlek (see menu below)

1 Tempo Run (see definition below)

Core (situps, pushups, etc.) 2 times per week

Week of February 24

2 easy shorter runs

1 longer run

1 Hill Workout (see menu below)

1 Tempo Run (see definition below)

Core (situps, pushups, etc.) 2 times per week

Week of March 3

1 easy shorter run

1 longer run

1 Fartlek (see menu below)

2 Tempo Runs (see definition below)

Core (situps, pushups, etc.) 2 times per week

Week of March 10

1 easy shorter run

1 longer run

1 Hill Workout (see menu below)

2 Tempo Runs (see definition below)

Core (situps, pushups, etc.) 2 times per week

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

Association Championship Meet- Date & Location TBD

Mercury Practice Meet- Date TBD

Junior Olympics Association  Meet- Date & Location TBD

Junior Olympics Regional Meet- Tacoma July 6-7

Junior Olympics National Meet- Sacramento July 22-28