Countdown: 24 Weeks

Your Training Schedule for This Week:

Training Tip of the Week: Your Training Program

Training for an endurance event like the Susan G. Komen 3-Day for the Cure™ involves three things:

• Developing muscular strength and endurance
• Building cardiovascular fitness
• Experimenting with exercise gear, diet and fluids

Muscular strength and endurance is exercise specific. Walking is not the same as running; your feet hit the ground further back on your heel with your toe higher in the air and then you roll farther off the toes with each stride. Runners may never develop the arch support or mid foot strength needed by a walker. Your brain needs to learn which muscles to use and your body needs to develop the strength to walk. Not just for one mile but for 20 miles. Nothing trains you better functionally for walking than walking itself.

Cardiovascular activity can be developed with any aerobic activity. Cross-training has been included to decrease injury while building muscular strength and cardiovascular fitness. This can include cycling, swimming, rollerblading, Pilates or any whole body physical activity.

Experimenting with walking shoes vs. running shoes, socks, waistpacks, backpacks, shorts vs. tights, etc. is an essential part of training to prevent blisters, chafing and injury. Walking while drinking sports drink, practicing pre-event, on-event and post-event routines for diet and especially fluid management is very individual and may require trial and error.

Your suggested training program allows for all three components of training. Cross-training to build your fitness, many long walks to experiment with equipment and diet, and, most importantly, a graduated increase in walking mileage. Note the moderate intensity training days where you can add periods of increased speed or hills to increase your endurance.

As you train, it is important to listen to your body. Often injuries, strains or areas of inflammation may not show up for 1-2 days after a training session. This program is only a guide, try to do as much as you can, but please do so safely. Click here to search for a training walk near you.

	Energizer Bunny Beat It all starts here, with that first step, that first “official” training walk. Today you pledge your heart, mind and body. Today you begin your journey. Today you become a pink warrior. You're in good company!  Keep Going®
	New Balance Susan G. Komen for the Cure® would like to thank New Balance for its support of our promise to end breast cancer forever. In celebration of the 20th anniversary of partnership with Komen for the Cure, New Balance created a special edition 993 running shoe.
This all pink suede shoe can be personalized with messages like “Survivor”, “In Honor of”, “Running for”, “Walking for”, and  “Lace Up” and the name of the person who inspires you (in 11 characters of less). New Balance contributes 5% of the suggested retail price of sales from the Lace Up for the Cure® Collection, with a guaranteed minimum donation of $500,000 to Susan G. Komen for the Cure®. More information is available at: http://www.the3day.org/site/PageServer?pagename=sponsors_2010#newbalance.

NOTE: The health, safety and training information provided to you in connection with your participation in the Komen 3-Day for the Cure is not intended to replace or be construed as medical advice and 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 for the Cure, you should first consult a physician and have a physical examination. 

Breast Cancer Fact: Breast cancer is the most frequently diagnosed cancer and is the leading cause of death among women worldwide.