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2026-06-29

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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.

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.

Keep the consistency going! Let me know if you have any questions.
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

  1. Start controlled. The first repeat should feel smooth, not like a race.
  2. Run the pace you can repeat. The goal is not one great rep. The goal is all reps done well.
  3. Use the easy recovery correctly. Jog easy, breathe, reset, and get ready for the next quality effort.
  4. Do not sprint the last rep. Finish strong, but stay within the purpose of the workout.
  5. Stay relaxed. Shoulders down, hands loose, face calm, breathing controlled.
  6. Focus on rhythm. Find a pace that feels strong, smooth, and sustainable.
  7. Keep your form late. When tired, do not force. Stay tall and efficient.
  8. 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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2026-06-22

Copley XC Week of June 22nd - 28th

Weekly Update

Copley XC Weekly Update

Camp • Remind • Final Forms • Spike Exchange • Summer Training

Thanks to those who helped with camp and to those who showed up to our first Alumni Night on Friday!

📲 Copley XC Remind

All student-athletes should be on the Copley High School Cross Country Remind. Parents are welcome to join as well. This is our primary meet day communication tool during the season.

Our HS Remind code is CFHSXC23. Make sure to join for quick updates throughout the season.

🏕️ Camp Cost Information

The total camp cost is $230. This includes:

  • Camp lodging & food
  • 2026 Senior Gifts
  • Pasta dinner supplies for the season

We are asking for $100 up front, with the remaining $130 due closer to camp.

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

🏕️ Camp Registration & Payment

Please let me know if you have any questions.

✅ Final Forms

Make sure you get registered in Final Forms for Fall Cross Country and get those physicals up to date.

Complete Final Forms

👟 Spike Exchange

We now have a spike exchange! If you have any old spikes you would like to donate, or if you are looking for a pair, let us know through the page below. You can also access it from the Cross Country menu on CopleyRunning.com.

Visit Spike Exchange

🏃 Summer Training Plans

🔑 CONSISTENCY IS KEY!!

Let me know when you are ready to train! Everyone should be training at this point in the summer, but if you still need a plan, I'm happy to help.

I won't be coming to you individually to ask if you're ready—you need to take the initiative and come to me.

If you want to be part of what we're building this fall, reach out and ask for a training plan, and we'll get you started.

The athletes and teams that improve the most are the ones who take ownership of their training. Looking forward to hearing from you! Seniors will be planning some group runs for the next two weeks.

View Training Plans

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

🏃 Key Workout of the Week: Progression Run

This week's key workout is the Progression Run. Please take a few minutes to read about it below.

Read About Progression Runs

🏋️ Lifting with Coach Rod

Coach Rod will be offering optional summer lifting sessions on Tuesdays and Thursdays at 7:00 AM in the Copley High School Weight Room.

These sessions are a great opportunity to build strength, stay accountable, and train alongside your teammates throughout the summer.

Summer Lifting Schedule:

🏋️ Tuesdays & Thursdays
🕖 7:00 AM
📍 Copley High School Weight Room

📱 Join the Copley Cross Country Strava Club

We also have a Copley Cross Country Strava Club where athletes can share runs, encourage teammates, and stay connected throughout the summer and season.

Since Strava is a social media platform, please make sure you have your parents' permission before creating an account or joining the club.

The club is completely optional, but it can be a great way to stay motivated and see what your teammates are doing.

📈 Join the Copley XC Strava Club

Let's Have a Great Week!

Coach Driscoll

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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