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

Contact Carol Lewis at the number or email above
509-842-2636 (Please call after 5:00 only on week days.)
Contact Carol Lewis at the number or email above
Most Sundays- September 25-December 4; 4:00-5:00 @ Manito or Comstock
Tuesdays- 6:00-7:00 or 7:30 September 20-December 6, Manito, Comstock, or Riverfront Park
Thursdays- 6:00-7:00 or 7:30 September 22-December 1, Manito, Comstock, or Riverfront Park
No Practice in 2021 on the Following Days:
October 9
October 16
November 20
November 24
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
Saturday, January 28
End of XC Season Party, 6:00 (See email for details)
Saturday, February 25
Planning Meeting (Details to come)
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.
Saturday, December 10- USATF National Junior Olympics- College Station, TX
Athletes who participate in Running Club have full access to all our practices and programs. Running Club begins March 20, 2022 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 September through Early December
Regular season dates: End 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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