The more prepared your team is, the better experience everyone will have. Check out the suggested training schedules on The3Day.org/Training for a guideline of how your team should be training. Remember, the training schedules are to be used as guidelines. If you can’t fit the entire walking schedule into your week, try to do as much as you can. The important thing is to increase your mileage safely.
Your team members may be new to distance walking and/or do not currently have a training regimen. You may be new to it yourself. Start out with easy walks (low mileage and on flat surfaces) and gradually increase distance and difficulty.
There are many resources for planning safe walking routes. In addition to planning walks at local parks, community centers and trails, there are fantastic online mapping tools that can help. These include mapmywalk.com and gmap-pedometer.com.
The following suggestions are great ways to involve those who are at various levels of their training, while still allowing everyone to take advantage of the camaraderie of the training walk community.
- Loops. Plan a circular route of a relatively short distance. This allows walkers to decide for themselves how many times they want to walk the loop. This plan has the added benefit of looping back by the car for hydration refills!
- Go out and back. Plan a route that goes out in one direction and returns on the same course. Walkers have the option of turning around at any point that’s comfortable to them.
- Shortcuts. Build shortcuts into a longer route and tell your walking group about them before you start, or detail them on your route map or directions.
As you plan your route, scout out available restroom and hydration stops. There is a direct correlation between the frequency of restrooms and walkers’ willingness to continue hydrating. Frequent restroom stops reduce the risk that someone will suffer from dehydration on your training walk.
Consider becoming an official Susan G. Komen 3-Day® training walk leader so you can post and track your training walks on our website. It will make it easier for you to organize walks with your team (and other walkers in your area).
Cross-training can increase muscle strength and endurance while decreasing the risk of injuries. Any activity that increases your heart rate and involves using your whole body qualifies as cross-training. Get your team together and bike, swim or attend a Pilates, yoga or dance class.
Creative Training Ideas
- Go on a Hike: Here’s a great way to train for hills and to get your feet used to some different terrain. Take advantage of what Mother Nature has given us and head out on a day hike with your team. Themed Walks: Make it fun and be creative! Get your team on board with a different theme for each training walk. (Examples: Day in Pink, Crazy Hats, Crazy Socks)
- Walk-a-thon: Partner up with your local gym and organize a team walk-a-thon. Each team member walks for a certain amount of time, wearing your team shirt or a Susan G. Komen 3-Day® shirt. Note: This is also a great tool to help reach your team fundraising goal! Be sure to have your donation forms on hand. Mall Walking: You can shop, walk and talk all at once! Have your team members meet at a central location, and walk the distance in a local mall. Remember to bring your donation forms with you. You can create quite a stir walking in your Komen 3-Day gear.
- Museum Walk: Beauty for your eyes, culture for your mind and training for your body all rolled into one great activity! Invite your team to meet you at a local museum and take your training indoors for the day.
- Scavenger Hunt: When is the last time you planned a good, old fashioned scavenger hunt? This activity will take some preparation, but is an entertaining option for a longer training walk.
- Garden Walk: Surround yourself with some sweet scents. Plan a training walk through botanical gardens, state park or other local gardens in your area.
- Destination Walk: Plan a walk in a different town/neighborhood. Take a boat trip to a local island and explore. This is a great way to explore your surrounding communities and hidden treasures while getting yourself prepared for the 3-Day.
- Go on a Parade: Are there any local parades occurring in your neighborhood? If so, join in as a 3-Day team! This is a great way to create buzz about your team and your commitment to the cause.
- City Tour: Arrange a day with a local tour guide and explore what your city has to offer. Cities offer many different types of tours, including historical tours, underground tours, downtown tours and more.
- Street Team Day:Contact your coach to talk about how your team can help spread the word about the 3-Day in the month leading up to the event and ensure there’s plenty of community support along the route!
PLEASE NOTE: THE HEALTH, SAFETY AND TRAINING INFORMATION CONTAINED ON THE WEBSITE, OR OTHERWISE PROVIDED TO YOU IN CONNECTION WITH YOUR PARTICIPATION IN THE 3-DAY, IS MEANT TO BE USED AS A GUIDELINE ONLY AND NOT INTENDED TO REPLACE OR BE CONSTRUED AS MEDICAL ADVICE. ANY SUCH INFORMATION IS NOT A SUBSTITUTE FOR SEEKING MEDICAL ADVICE OR TREATMENT FROM YOUR MEDICAL PROVIDER. BEFORE STARTING ANY EXERCISE PROGRAM OR FOLLOWING ANY RECOMMENDATIONS, ADVICE OR OTHER INSTRUCTIONS REGARDING TRAINING FOR THE 3-DAY OR ANY ATHLETIC EVENT, YOU SHOULD FIRST CONSULT A PHYSICIAN AND HAVE A PHYSICAL EXAMINATION.