Training Schedule: Week 20
Sunday 12/26 - Rest
Monday 12/27 - 35 minutes of Cross-Training
Tuesday 12/28 - Intervals
- Optional Group Training: 6:30 pm
- West Volusia, DeLand High School (DeLand)
- East Volusia, Reed Canal Park (South Daytona)
10 minute warm‐up
Intervals (4 min, 1.5 min) x 4 sets
10 minute cool down
10 minute stretching
Total Workout: 52 minutes
Wednesday 12/29 - 35 minutes of Cross-Training
Thursday 12/30 - Tempo Run
- West Volusia, DeLand High School (DeLand)
- East Volusia, Reed Canal Park (South Daytona) or Riverside Park (New Smyrna Beach)
5 minute warm‐up
10 minute tempo run, 5 minutes slow, 15 minute tempo run
5 minute cool down
5 minute stretching
Total Workout: 45 minutes
Friday 12/31 - Rest
Saturday 1/11 - ** TENTATIVE Group Training **: 6:30 am at Lake Beresford. Long Slow Distance; 90 minutes.
Training Schedule: Week 19
Sunday 12/19 - Rest
Monday 12/20 - 35 minutes of Cross-Training
Tuesday 12/21 - Intervals
- Optional Group Training: 6:30 pm
- West Volusia, DeLand High School (DeLand)
- East Volusia, Reed Canal Park (South Daytona)
10 minute warm‐up
Intervals (4 min, 2 min) x 5 sets
10 minute cool down
5 minute stretching
Total Workout: 55 minutes
Wednesday 12/22 - 35 minutes of Cross-Training
Thursday 12/23 - Tempo Run
- West Volusia, DeLand High School (DeLand)
- East Volusia, Reed Canal Park (South Daytona) or Riverside Park (New Smyrna Beach)
5 minute warm‐up
12 minute tempo run, 6 minutes slow, 12 minute tempo run
5 minute cool down
5 minute stretching
Total Workout: 45 minutes
Friday 12/24 - Rest
Saturday 12/25 - Christmas, no training.
Training Schedule: Week 18
Sunday 12/12 - Rest
Monday 12/13 - 35 minutes of Cross-Training
Tuesday 12/14 - Intervals
- Optional Group Training: 6:30 pm
- West Volusia, DeLand High School (DeLand)
- East Volusia, Reed Canal Park (South Daytona)
10 minute warm‐up
Intervals (4 min, 2 min) x 5 sets
10 minute cool down
5 minute stretching
Total Workout: 55 minutes
Wednesday 12/15 - 35 minutes of Cross-Training
Thursday 12/16 - Tempo Run
- West Volusia, DeLand High School (DeLand)
- East Volusia, Reed Canal Park (South Daytona) or Riverside Park (New Smyrna Beach)
5 minute warm‐up
15 minute tempo run, 5 minutes slow, 10 minute tempo run
5 minute cool down
5 minute stretching
Total Workout: 45 minutes
Friday 12/17 - Rest
Saturday 12/18 - Group Training: 6:30 am at Williamson/Dunn in Daytona. Long Slow Distance; 120 minutes. (PANCAKE BREAKFAST & MENTAL PREP CLINIC AFTERWARD)
This pain manifests in the outer side of the knee near the knobby part of the knee. This is caused by muscle rubbing on that part of the bone and is usually caused by weakness or inflexibility in the hips.
We tend to see this in first time marathoners when they reach about 15 miles in their training. Often this afflicts women more than men due to the wider hips that women have, causing more of an angle from the hip to the knee. Side leg lifts will help strengthen the hip, which will make the area stronger and move around less. Also standing on one foot, keeping the hip from dropping, is a good exercise. Ice is a good bet for taking care of the pain in the knee.
Got Shin Splints?
Try this Shin Exercise to strengthen the muscles on the front of your leg. In time, this will decrease the pain of shin splints.
- Fill a sock with pennies (any change is fine!)
- Tie it to your foot
- Lift your foot up, then left, then right.
- Repeat 10-20 times
Training Schedule: Week 17
Sunday 12/5 - Rest
Monday 12/6 - 35 minutes of Cross-Training
Tuesday 12/7 - Intervals
- Optional Group Training: 6:30 pm
- West Volusia, DeLand High School (DeLand)
- East Volusia, Reed Canal Park (South Daytona)
10 minute warm‐up
Intervals (3.5 min, 2.5 min) x 4 sets
10 minute cool down
5 minute stretching
Total Workout: 49 minutes
Wednesday 12/8 - 35 minutes of Cross-Training
Thursday 12/9 - Tempo Run
- West Volusia, DeLand High School (DeLand)
- East Volusia, Reed Canal Park (South Daytona) or Riverside Park (New Smyrna Beach)
5 minute warm‐up
8 minute tempo run, 2 minutes slow (Repeat 3 times)
5 minute cool down
5 minute stretching
Total Workout: 45 minutes
Friday 12/10 - Rest
Saturday 12/11 - Group Training: 6:30 am at Gemini Springs, DeBary. Long Slow Distance; 140 minutes.
Training Schedule: Week 16
Sunday 11/28 - Rest
Monday 11/29 - 35 minutes of Cross-Training
Tuesday 11/30 - Intervals
- Optional Group Training: 6:30 pm
- West Volusia, DeLand High School (DeLand)
- East Volusia, Reed Canal Park (South Daytona)
10 minute warm‐up
Intervals (3 min, 2 min) x 5 sets
10 minute cool down
5 minute stretching
Total Workout: 44 minutes
Wednesday 12/1 - 35 minutes of Cross-Training AND Bon Voyage at Ellen’s
Thursday 12/2 - Tempo Run or DeLand 10 Miler
- West Volusia, DeLand High School (DeLand)
- East Volusia, Reed Canal Park (South Daytona) or Riverside Park (New Smyrna Beach)
5 minute warm‐up
8 minute tempo run, 2 minutes slow (Repeat 3 times)
5 minute cool down
5 minute stretching
Total Workout: 45 minutes
Friday 12/3 - Rest
Saturday 12/4 - Group Training: 6:30 am at Gemini Springs, DeBary. Long Slow Distance; 160 minutes.
Training Schedule: Week 15
Sunday 10/21 - Rest or Women’s Half
Monday 11/22 - Rest
Tuesday 11/23 - Intervals
- Optional Group Training: 6:30 pm
- West Volusia, DeLand High School (DeLand)
- East Volusia, Reed Canal Park (South Daytona)
10 minute warm‐up
Intervals (2.5 min, 1 min) x 4 sets
10 minute cool down
10 minute stretching
Total Workout: 44 minutes
Wednesday 11/24 - 35 minutes of Cross-Training
Thursday 11/25 - Tempo Run or DeLand 10 Miler
- NO GROUP TRAINING
5 minute warm‐up
8 minute tempo run, 2 minutes slow (Repeat 3 times)
5 minute cool down
5 minute stretching
Total Workout: 45 minutes
Friday 11/26 - Rest
Saturday 11/27 - Group Training: 7:00 am at Lake Bereford Park, DeLand. Long Slow Distance; 180 minutes.
About The Team
Welcome to the official website for Volusia County's Team In Training. We are a group of endurance athletes dedicated to stopping blood cancers.If you'd like to join the team, or help in some way please feel free to contact any of the coaches or mentors.
Comments are welcome, and appreciated :)
