Welcome to Spokane Mercury Distance

Contact Carol Lewis at the number or email above

practice days overview


2019 Cross Country Practice Days

Tuesday and Thursdays 6:00-7:15 or 7:30 at either  Manito or Riverfront

Sundays 4:00-5:00 at Manito

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.

cross country registration is open!

Handbook- Spokane Mercury (pdf)


Mercury FAQ copy (pdf)


Registration for Athletes Brand New to Our Team (pdf)


Registration for Athletes Who Ran with Mercury in the Past (pdf)


for kids who love distance running

Register for track today!


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

Mission and Coaches


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

Our Programs


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

Racing Strategies

Seven free seconds

Starting a Race

7 Free Seconds

*Work as a team to get everyone into the starting box. If you can’t all be on the line, put the fastest starters up front and figure out who should be behind them. 

*If there’s any thought that another team might “steal” your starting box, make sure some of the team always stays back on the starting line to make sure this doesn’t happen!

*The starter will give a command of either “to your marks” or “set” and then fire the gun. At the command, make sure your toe is as close to the start line as you can get without going over it.

*When the gun goes off, go out hard! Science has proven that you have seven seconds to run as fast as you want before it has any negative impact on your race.  

*After seven seconds, settle into your own race pace.





Sunday, October 13- Practice at Manito 4:00-5:00

Monday, September 14- Rest

Tuesday, October 15- Practice at Manito 6:00-7:15

Wednesday, October 16- Ages 10 and under 25 minute run, 11 and older 35 minute run

Thursday, October 17- Practice at Manito 6:00-7:15

Friday, October 18- Rest or easy 20-30 minute run 

Saturday, October 19- Easy 20-30 minute run or rest if you ran yesterday

Sunday, October 20- Practice at Manito 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


Junior Olympics Association Meet- November 16, 2019 in Coeur d'Alene

Junior Olympics Regional Meet- date, time and location TBA, but probably November 23 somewhere in Oregon

Junior Olympics National Meet- December 14 in Madison, WI

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.