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
2021 Practice Days
Most Sundays- September 26- December 5; 4:00-5:00 @ Manito or Comstock
Tuesdays & Thursdays- 6:00-7:00 or 7:30 September 23- December 7, Manito, Comstock, and Riverfront Parks
No Practice on the Following Days:
October 31
November 21
November 25
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, October 17- Practice at Manito 4:00-5:00
Monday, October 18- Ages 10 and Under or New to XC 15-20 minute run; over 10 and/or experienced 30-40 minute run
Tuesday, October 19- Practice at Manito 6:00-7:00
Wednesday, October 20- Ages 10 and Under or New to XC 15-20 minute run; over 10 and/or experienced 30-40 minute run
Thursday, October 21- Practice at Riverfront (pending parking approval) 6:00-7:30
Friday, October 22- Easy 15-30 minute jog
Saturday, October 23- Rest
Sunday, October 24- 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
UPCOMING EVENTS THIS SEASON
All tentative:
Racing Clinic- October 28, 4:30-5:15 at Manito
Crazy Dress Up/Halloween Practice- October 28
Racing Clinic- November 2, 4:30-5:15 at Manito
Racing Clinic- November 4, 4:30-5:15 at Manito
Racing Clinic- November 7, 2:45-3:30 at Manito
November 13 or 14- Association meet somewhere local
November 20- Regional meet in Tacoma
December 11- National meet in Kentucky
