Welcome to Spokane Mercury Distance

Contact Carol Lewis at the number or email above

cross country registration will open mid august

Handbook- Spokane Mercury (pdf)

Download

Track & RC Registration 2019 (pdf)

Download

Mercury FAQ copy (pdf)

Download

Team Information

Files coming soon.

for kids who love distance running

Register for track today!

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

Our Programs

Mission and Coaches

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

find out more- coming soon!

Our Programs

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

Details about our programs

UPCOMING EVENTS

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THIS WEEK

Sunday, July 21- Practice at Manito 4:00-5:00


Monday,  July 22- 20 minute easy run on your own and a few strides


Tuesday, July 23- Practice at Hart Field 6:00-7:00; last practice of the season!  OPENING CEREMONY FOR JUNIOR OLYMPICS 7:00 IN SACRAMENTO


Wednesday, July 24- 20 minute easy run on your own and a few strides; KIAN AND TEAGAN RACE THE 800 AT NATIONALS!


Thursday, July 25- Easy run at Nationals


Friday, July 26- Easy run at Nationals


Saturday, July 27- ETHAN, GRAHAM, AND EMILY RACE THE 3000 AT NATIONALS!  800 meter final at Nationals


Sunday, July 28- KIAN, OWEN, QUINN, TEAGAN, AND ETHAN RACE THE 1500 AT NATIONALS!


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

Junior Olympics National Meet- Sacramento July 22-28

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




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.