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
2023 Track Practice Days
Most Sundays- March 19-July 16; 4:00-5:00 @ Manito or Comstock
Tuesdays- 6:00-7:00 or 7:30 Beginning April 18 through end of season at Manito Comstock, or Hart Field
Thursdays- 6:00-7:00 or 7:30 Beginning May 11 at Manito, Comstock, or Hart Field
No Practice in 2023 on the Following Days:
April 9
May 28
June 4
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
Register for TRACK!
Register for TRACK!
We believe in training all kids to improve and to achieve their goals.
Our Programs
Register for TRACK!
Our Programs
We offer flexible, comprehensive coaching for cross country and track distance events
UPCOMING EVENTS
CURRENT SCHEDULE
Sunday, June 4- Practice Cancelled- Please see email for a task to complete AND jog 20 minutes on your own
Monday, June 5- Easy Distance Run 20-60 minutes depending on age and fitness level
Tuesday, June 6- Practice at HART FIELD 6:00-7:30
Wednesday, June 7- Easy 20-40 minute run
Thursday, June 8- Practice at HART FIELD 6:00-7:30
Friday, June 9- Easy 20-40 minute run
Saturday, June 10- Rest
Sunday, June 11- Practice at Manito or Comstock 4:00-5:00
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.
UPCOMING EVENTS THIS SEASON
2023 Track Events
Jun 3- USATF Association Championships in Kennewick
June 16-17 - USATF Association Junior Olympics in Spokane Valley
July 6-9- USATF Regional Junior Olympics in Seattle area
July 24-30- USATF National Junior Olympics in Eugene, OR
