Copley XC Weekly Update

Summer Training • Group Runs • Aerobic Repeats

📅 Schedule This Week

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🏃 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.

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

View Training Landing Page

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🏃 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

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📚 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

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!

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📲 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.

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🏕️ 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.

🏕️ Camp Registration & Payment

Please let me know if you have any questions.

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✅ Final Forms

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

Complete Final Forms

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👟 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

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🏃 Summer Training Plans

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.

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🏃 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

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🏋️ 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.

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📱 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