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2026-07-13

Copley XC Weekly Update: July 6th - July 12th

Weekly Update
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Copley XC Weekly Update

Summer Training • Camp • Fartlek Week

🚨 Final Forms Deadline

Please get registered in Final Forms ASAP!

ALL forms must be completed and your physical must be up to date by August 1st. Since we leave for Overnight Camp on August 1st, everything must be completed before camp.

✅ Complete Final Forms

📅 Schedule This Week

📆 Team Calendar

Next Week

🏕️ Camp is only 4 WEEKS AWAY!

Let's have as many athletes as possible at these sessions!

  • 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 – 8:00 AM – Summer Runs begin at Szalay's

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—especially in the valley for their long runs!

🏃 Summer Training

Training is progressing well. Last week we may have dropped a little consistency overall. Let's keep moving!

🎁 Summer Challenge

Athletes who finish the summer with 90% or higher workout completion will earn an exclusive summer training t-shirt!

🔑 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 has everything you need to get started. Click the Training tag at the top of the page to browse all of our training articles.

🏃 View Training Landing Page

Athletes, make sure you bookmark the Training Dashboard on your phone or computer. On an iPhone, you can even save it directly to your Home Screen for quick access.

📱 View Training Dashboard

🏃 Key Workout of the Week: Fartlek

This week's key workout is the Fartlek. Please take a few minutes to learn more about this important training session that we'll be completing this week.

🏃 Read About Fartleks

🏕️ Overnight Camp

Wondering if you still owe money for camp or what your registration status is? We've added that information to the Overnight Camp page.

🏕️ Overnight Camp Information

📚 Previous Weekly Updates

Miss a week's email? You can always catch up on previous updates and important announcements.

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

📖 Read Previous Weekly Updates

Let's Have a Great Week!

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

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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 Banner

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.

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