2026-07-06

Copley XC Weekly Update – June 29th - July 5th

Weekly Update

🏕️ Overnight Camp Final Payment

As promised, here is the Final Payment Link for Overnight Camp.

The total cost for camp is $230.00.

If you have already made the initial payment, your remaining balance is $130.00.
We have a few families who accidentally paid twice. A $30.00 payment option has been added for those individuals.
A full payment option ($230.00) is also available for anyone joining camp late or who has not yet made a payment.

Important: When paying through Zeffy, please select "Other – $0" for the donation amount so you do not accidentally tip the service.

🏕️ Copley XC Overnight Camp Payment

Copley XC Weekly Update

Summer Training • Group Runs • Aerobic Repeats

📅 Schedule This Week

This Week

Tuesday 6/30 – Lifting at 7:00 AM with group run to follow
Thursday 7/2 – Lifting at 7:00 AM with group run to follow
Saturday 7/4 – OFF for the Fourth of July 🇺🇸

Next Week

Tuesday 7/7 – Lifting at 7:00 AM with group run to follow
Thursday 7/9 – Lifting at 7:00 AM with group run to follow
Saturday 7/11 – Summer runs at Szalay's begin!

We are hoping for a great turnout as we continue building our aerobic base. Strong teams are built through consistent work, and the strongest teams are running together in the valley.

Come out, put in the work, and be part of the process!

🏃 Summer Training

Training is progressing well, and if we stay consistent, athletes should be able to build up to 35–60 miles per week.

Building a strong aerobic base doesn't happen overnight—it comes from consistently showing up and putting in the work day after day.

🔑 CONSISTENCY IS KEY!!

Keep stacking those miles! Every run matters. The work you do now will determine what happens this fall.

Our Training Landing Page is here and should help you get started.

View Training Landing Page

🏃 Key Workout of the Week: Aerobic Repeats

This week's key workout is the Aerobic Repeats. Please take a few minutes to learn more about this important training session.

Read About Aerobic Repeats

📚 Previous Week's Topics

Miss last week's update? Review the information below:

📈 Copley XC Strava Club
🏕️ Overnight Camp Information & Registration
📲 Copley XC Remind
✅ Final Forms Sign Up
👟 Spike Exchange

Read Previous Weekly Update

🏕️ Overnight Camp Update:

The second payment link for Overnight Camp will be sent out later this week. Please keep an eye on your email for additional information regarding the remaining camp balance.

Let's Have a Great Week!

Stay consistent. Trust the process. Keep stacking good days together.

Eric Driscoll
Copley High School Cross Country Coach
Copley High School Assistant Track Coach | Distance
Copley-Fairlawn Schools

Stay Connected with XC & TF

🌐 Stats Website: www.copleyrunning.com

🔔 Remind: CFHSXC23

📸 Instagram & Facebook: @CHSXC

📬 For updates, highlights, and more!

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2026-06-29

Training Landing Page

Training

Summer Training: Consistency Comes First

Summer training is off to a great start, and we have several athletes who are on pace to reach their mileage and minute goals for their grade level. If we continue progressing at this rate, many athletes will be running between 35–50 miles per week, depending on grade level and individual training history.

      The goal is not just to run more. The goal is to train consistently,
      stay healthy, and build fitness the right way.
    

Please make sure you are completing your dynamic warmup before every run and finishing the prescribed post-run exercises afterward. These routines are an important part of the training plan and help keep you healthy while improving performance.

Freshmen: If you do not know our complete post-run routine yet, please perform the leg swings from the dynamic warmup after your run.

Use the Training Plan Dashboard

Your calendars are listed on the Dashboard. Please bookmark both the Dashboard and your individual calendar so you can easily find your workouts.

After you finish a workout, make sure you mark it complete in the Current Week View. This helps us track consistency and make smart decisions about your progression.

Training Plan Dashboard - Ask Coach for the Link and Bookmark it! Dynamic Warmup Routine

Exercise Videos & Leaderboards

If you would like to review any of the exercises, click the Exercises Page button on the Training Dashboard. It contains videos for all of the exercises used in our warmup and post-run routines.

🎥 Watch the Post-Run Cards Video

Be sure to also check out the Weekly Leaderboard tab on the Dashboard to see how you and your teammates are progressing throughout the summer.

Daily Training Checklist

✅ Complete your dynamic warmup before running.
✅ Complete the assigned workout.
✅ Finish your prescribed post-run routine.
✅ Mark your workout complete on the Dashboard.
✅ Stay consistent.

Consistency Drives Progress

We only progress athletes who are training consistently.

Keep showing up. Keep putting in the work. Stay patient and trust the process.

The athletes who stay consistent all summer are the athletes who see the biggest improvements in the fall.

2026-06-28

Aerobic Repeats

Training

Aerobic Repeats

Controlled quality work that builds your aerobic engine

What Are Aerobic Repeats?

Aerobic Repeats are structured running intervals done at a strong but controlled aerobic effort. The goal is not to sprint, race, or empty the tank. The goal is to stack up quality running while keeping the effort smooth, repeatable, and under control.

Simple definition: Aerobic Repeats are quality aerobic efforts separated by easy recovery so you can keep the pace, form, and rhythm consistent.

Aerobic Repeats vs. Fartleks

Aerobic Repeats and Fartleks both build endurance, but they are not exactly the same workout. The biggest difference is how the recovery is handled.

Aerobic Repeats

Aerobic Repeats use a planned easy recovery between faster aerobic efforts. This gives the athlete a short reset so they can stay smooth, controlled, and consistent.

More structured
Often pace-based
Easy recovery between reps
Focus is consistency and control

Fartleks

Fartleks are continuous runs with changes in effort. The “recovery” is usually a steady pace, not a true easy jog, so the athlete keeps the aerobic pressure on.

More fluid and flexible
Often effort-based
Steady running between surges
Focus is rhythm and changing gears

Key takeaway: In Aerobic Repeats, the recovery is usually easy. In a Fartlek, the recovery is usually steady. That changes the purpose and feel of the workout.

Benefits of Aerobic Repeats

Builds Aerobic Strength

Helps athletes handle longer races and stronger efforts without relying on all-out speed.

Improves Consistency

Teaches athletes to repeat quality efforts without fading or forcing the pace.

Controls Fatigue

The easy recovery allows athletes to get more quality work without turning the day into a race.

Improves Running Form

Because the pace is controlled, athletes can focus on posture, cadence, breathing, and rhythm.

Develops Pace Awareness

Athletes learn what strong-but-controlled feels like instead of guessing or sprinting too early.

Great for Cross Country

Builds the strength needed to handle hills, grass, uneven footing, and changing race demands.

Coaching Points for Athletes

Start controlled. The first repeat should feel smooth, not like a race.
Run the pace you can repeat. The goal is not one great rep. The goal is all reps done well.
Use the easy recovery correctly. Jog easy, breathe, reset, and get ready for the next quality effort.
Do not sprint the last rep. Finish strong, but stay within the purpose of the workout.
Stay relaxed. Shoulders down, hands loose, face calm, breathing controlled.
Focus on rhythm. Find a pace that feels strong, smooth, and sustainable.
Keep your form late. When tired, do not force. Stay tall and efficient.
Leave something in the tank. You should finish feeling like you worked, not like you raced.

How It Should Feel

During the Repeat

Strong, smooth, controlled. You are working, but you are not straining.

During the Recovery

Easy jog. Reset your breathing. Get your body ready to repeat the effort.

After the Workout

You should feel tired but in control, not destroyed. The workout should build you up, not break you down.

Example Aerobic Repeat Workouts

6 x 3 minutes strong aerobic effort with 1 minute easy jog
5 x 800m controlled with 60-90 seconds easy recovery
4 x 1000m smooth and consistent with easy jog recovery
8 x 2 minutes strong but relaxed with 1 minute easy jog

The exact workout may change, but the purpose stays the same: controlled aerobic quality with easy recovery.

The Big Idea

Aerobic Repeats are not about proving how fast you can run one interval. They are about learning how to run strong, recover easy, and repeat quality work with control.

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Team Blog

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