Welcome to Spokane Mercury Distance

509-842-2636

carol@spokaneyouthdistance.org


Contact Carol Lewis at the number or email above

practice days overview

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2019 Cross Country Practice Days

Tuesday and Thursdays 6:00-7:15 or 7:30 at either  Manito or Riverfront

Sundays 4:00-5:00 at Manito

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.

cross country registration is open!

Handbook- Spokane Mercury (pdf)

Download

Mercury FAQ copy (pdf)

Download

Registration for Athletes Brand New to Our Team (pdf)

Download

Registration for Athletes Who Ran with Mercury in the Past (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)

Our Programs

Mission and Coaches

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

find out more- coming soon!

Our Programs

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

Details about our programs
Racing Strategies

Seven free seconds

Starting a Race

7 Free Seconds

*Work as a team to get everyone into the starting box. If you can’t all be on the line, put the fastest starters up front and figure out who should be behind them. 

*If there’s any thought that another team might “steal” your starting box, make sure some of the team always stays back on the starting line to make sure this doesn’t happen!

*The starter will give a command of either “to your marks” or “set” and then fire the gun. At the command, make sure your toe is as close to the start line as you can get without going over it.

*When the gun goes off, go out hard! Science has proven that you have seven seconds to run as fast as you want before it has any negative impact on your race.  

*After seven seconds, settle into your own race pace.

UPCOMING EVENTS

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THIS WEEK

THIS WEEK

Sunday, October 13- Practice at Manito 4:00-5:00

Monday, September 14- Rest

Tuesday, October 15- Practice at Manito 6:00-7:15

Wednesday, October 16- Ages 10 and under 25 minute run, 11 and older 35 minute run

Thursday, October 17- Practice at Manito 6:00-7:15

Friday, October 18- Rest or easy 20-30 minute run 

Saturday, October 19- Easy 20-30 minute run or rest if you ran yesterday

Sunday, October 20- Practice at Manito 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


UPCOMING EVENTS THIS SEASON

Junior Olympics Association Meet- November 16, 2019 in Coeur d'Alene


Junior Olympics Regional Meet- date, time and location TBA, but probably November 23 somewhere in Oregon


Junior Olympics National Meet- December 14 in Madison, WI




Our Programs

Running Club- Includes both Track and XC

Athletes who participate in Running Club have full access to all our practices and programs. Running Club begins March 17 and ends the first week of December. There are no practices between July 20 and mid-September.

Running Club

$250 for 2019

Track

We train athletes for distance races on the track: 800 meters, 1500 meters, and 3000 meters.

Extended Season Track

$150 for the 2019 Season

The extended season begins April 18 and ends July 18 or 21.

Regular Season

$120 for the 2019 Season May 30-July 18

Cross Country

We train athletes to race in USATF Junior Olympics Cross Country races.

Extended Season

$180 for the 2019 Season

Extended season dates: September 15-December 10; Tuesdays, Thursdays and Sundays

Regular Season

$120 for the 2019 Season

Regular season dates: October 20-December 10; Tuesdays, Thursdays and Sundays

Post High School

$80 for the 20189Season

The Post High School season is for high school athletes who wish to join us after they finish competing for their high schools.  They can begin whenever they are done with high school and practices and compete with us through December 10.

If an athlete is unable to pay, full or partial scholarships are always available. We never turn an athlete away because of financial reasons.