Virtual season for now... Track registration is open! See form below

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

carol@spokaneyouthdistance.org


Contact Carol Lewis at the number or email above

Virtual season for now... Track registration is open! See form below

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

carol@spokaneyouthdistance.org


Contact Carol Lewis at the number or email above

practice days overview

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2020 Track Practice Days

We will begin in-person practices as soon as it is safe and allowable to do so!  We miss our Mercury Family!!!

Sundays- March 15-July 19 4:00-5:00 @ Manito

Tuesdays- 6:00-7:15 April 21-May 19 @ Manito

Tuesday & Thursday- May 26-July 23 Tentatively @ Hart Field

We are working to add optional practices on "off" days and will communicate if/when these become scheduled.

Please see section below for the week's detailed schedule.

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.

Track registration is open! virtual season for now...

Handbook- Spokane Mercury (pdf)

Download

Mercury FAQ copy (pdf)

Download

Track & RC Registration 2020 (pdf)

Download

for kids who love distance running

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Register for track today!

Register for track today!

Register for track today!

Please download and print your form and mail it in ASAP.  (See section above)

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Mission and Coaches

Register for track today!

Register for track today!

We believe in training all kids to improve and to achieve their goals.

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Our Programs

Register for track today!

Our Programs

We offer flexible, comprehensive coaching for cross country and track distance events 

Stretches/drills/Toes/Heels

Stretches

UPCOMING EVENTS

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THIS WEEK- See email for workouts

Tuesday, April 28- ZOOM Meeting @ 6:00


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

UPCOMING EVENTS THIS SEASON

May 26- Still Zooming...


The meet schedule is up in the air due to gathering/traveling restrictions.  We will do our best to find ways to get the kids competing this summer.








Our Programs

If an athlete is unable to pay, full or partial scholarships are always available. We never turn an athlete away because of financial reasons.