Welcome to Spokane Mercury Distance

Sunday, June 23- Easy Practice and Popsicles at Manito Park 4:00-5:00

Monday,  June 24- 30-40 minute distance run on your own

Tuesday, June 25- Practice at Hart Field 6:00-7:30

Wednesday, June 26- Easy Jog for 20-30 minutes

Thursday, June 27- Practice at Hart Field 6:00-7:30

Friday, June 28- Up tempo run; 20 minutes 10 and under, 30 minutes for older kids

Saturday, June 29- Rest

Sunday, June 30- Practice at Manito Park 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

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 5-7; all distance events are on Saturday and Sunday

Junior Olympics National Meet- Sacramento July 22-28

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