Welcome to Spokane Mercury Distance

Contact Carol Lewis at the number or email above

Registration Forms, FAQ and Handbook Track 2019

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, April 21- No practice today in observance of Easter


Monday,  April 22- Go for an easy 25-35 minute run on your own


Tuesday, April 23- Practice at Manito 6:00-7:00; focus will be on strength and conditioning


Wednesday, April 24- Up tempo 25-35 minute run on your own


Thursday, April 25- Choose a Fartlek workout from below to do on your own


Friday, April 26- Easy 20-25  minute run for kids 10 and under; 25-35 minutes for kids over 10


Saturday, April 27- Up tempo (pretty hard) run; 20 minutes for younger kids; 30 minutes for older kids


Sunday, April 28 - Practice at Manito 4:00-5:00; coach Kelly and Patrick will run the workout (Chris and Carol out of town)


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

Association Championship Meet- June 15 in Kennewick

Mercury Practice Meet- Date TBD

Junior Olympics Association  Meet- June 21&22 in Kennewick

Junior Olympics Regional Meet- Tacoma July 6-7

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.