spokane mercury
Text or Call 509-939-4620

Contact Shannon Freese at the number above.
Text or Call 509-939-4620
Contact Shannon Freese at the number above.
Most Sundays- March 19-July 16; 6:00 - 7:30 @ Manito - Comstock - Heart Field (Info will be posted on the TeamApp)
Tuesdays and Thursdays- 6:00-7:30 Beginning mid-August through the first week of December, Sundays- 5:00-6:30
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.
We believe in training all kids to improve and to achieve their goals.
We offer flexible, comprehensive coaching for cross country and track distance events
This Week
Enjoy your summer! Cross Country practices will begin mid August.
Please welcome your new coaches, Nick and Shannon!
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
Fartlek Workout 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.
TBD
Athletes who participate in Running Club have full access to all our practices and programs. Running Club begins March 19, 2023 and ends the first week of December. There are no practices between July 21 and mid-September.
Registering for Running Club means you are welcome to practice with the team beginning March 20 through the end of Cross Country in December. We take a break from all practicing during August and the first couple weeks of September.
We train athletes to race in USATF Junior Olympics Cross Country races.
Extended season dates: Mid August through Early December
Regular season dates: Middle of October through Early December
If an athlete is unable to pay, full or partial scholarships are always available. We never turn an athlete away because of financial reasons.
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