spokane mercury
509-842-2636 (Please call after 5:00 only on week days.)
Contact Carol Lewis at the number or email above
practice days overview
2022 Cross Country Practice Days
Most Sundays- September 25-December 4; 4:00-5:00 @ Manito or Comstock
Tuesdays- 6:00-7:00 or 7:30 September 20-December 6, Manito, Comstock, or Riverfront Park
Thursdays- 6:00-7:00 or 7:30 September 22-December 1, Manito, Comstock, or Riverfront Park
No Practice in 2021 on the Following Days:
October 9
October 16
November 20
November 24
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
Mission and Coaches
Mission and Coaches
We believe in training all kids to improve and to achieve their goals.
Our Programs
Mission and Coaches
Our Programs
We offer flexible, comprehensive coaching for cross country and track distance events
UPCOMING EVENTS
CURRENT SCHEDULE
THIS WEEK
Sunday, November 27- Practice at RIVERFRONT PARK 3:30-4:30; meet at Kaiser Permanente
Monday, November 28- 20-40 minute easy run
8U- 20 minutes
9-12- 30 minutes
13 and older- 40 minutes
Tuesday, November 29- Practice at RIVERFRONT PARK 6:00-7:15/7:30- THIS IS AN IMPORTANT PRACTICE FOR KIDS RACING AT NATIONALS! BRING SPIKES PLEASE. Begin and end in the Kaiser Permanente parking lot on North River Drive
Wednesday, November 30- Easy 15-20 minute run
Thursday, December 1- Practice at RIVERFRONT PARK 6:00-7:15/7:30- THIS IS AN IMPORTANT PRACTICE FOR KIDS RACING AT NATIONALS! BRING SPIKES PLEASE. Begin and end in the Kaiser Permanente parking lot on North River Drive
Friday, December 2- Easy 15-20 minute run
Saturday, December 3- Rest
Sunday, December 4- Practice from 3:30-4:30; location TBD based on conditions
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.
UPCOMING EVENTS THIS SEASON
2022 Cross Country Events
Saturday, December 10- USATF National Junior Olympics- College Station, TX
