Track registration is open! See form below

Track registration is open! See form below

Track registration is open! See form below Track registration is open! See form below Track registration is open! See form below

509-842-2636 (Please call after 5:00 only on week days.)

carol@spokaneyouthdistance.org


Contact Carol Lewis at the number or email above

Track registration is open! See form below

Track registration is open! See form below

Track registration is open! See form below Track registration is open! See form below Track registration is open! See form below

509-842-2636 (Please call after 5:00 only on week days.)

carol@spokaneyouthdistance.org


Contact Carol Lewis at the number or email above

practice days overview

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2020 Track Practice Days

Sundays- March 15-July 19 4:00-5:00 @ Manito

Tuesdays- 6:00-7:15 April 21-May 19 @ Manito

Tuesday & Thursday- May 26-July 23 Tentatively @ Hart Field

We are working to add optional practices on "off" days and will communicate if/when these become scheduled.

Please see section below for the week's detailed schedule.

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.

Track registration is open!

Handbook- Spokane Mercury (pdf)

Download

Mercury FAQ copy (pdf)

Download

Track & RC Registration 2020 (pdf)

Download

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)

Mission and Coaches

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We believe in training all kids to improve and to achieve their goals.

Our Programs

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We offer flexible, comprehensive coaching for cross country and track distance events 

racing strategy of the week

ARMS

*Remember, your arms are your engine.  They help your legs move!

*Swing your arms from your shoulders, not your elbows.

*Your arms should not cross the front of your body.  When you get tired, check for this and try to fix it.

*If you are are swinging your arms correctly, your hands will go back to your hips, and up to your chin.

*When you are running up a hill or trying to go faster, drive your arms even harder.

*Stand in front of a mirror and practice swinging your arms correctly.  Make sure they aren't crossing in front of your body, and your elbows aren't where you are making movement.  

UPCOMING EVENTS

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THIS WEEK

WEEK OF FEBRUARY 17

Two days this week go for a 15-30 minute run

One day this week choose a workout from the Fartlek Menu below


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

March 15- First Practice at Manito; 4:00-5:00; parent Q&A at beginning for those who have questions


April 21- First Extended Season Practice at Manito 6:00-7:15; parent Q&A at beginning for those who have questions


May 26- First Regular Season Practice; 6:00-7:30; likely at Hart Field (confirmation coming soon)


June 13- Association Championship Meet (not a qualifier); Spokane location TBD


June 20-21- Association Junior Olympics at Hanford High School


July 9-12- Regional Junior Olympics at Spokane Falls Community College (our kids will likely only race on the 11th and 12th)


July 27-August 2- National Junior Olympics at University of North Florida in Jacksonville, FL




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.