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Countdown: 16 Weeks
Susan G. Komen 3-Day® would like to thank New Balance, the official training partner of the Komen 3-Day, for sponsoring the Virtual Personal Trainer.
Your 16-Week Training Schedule for This Week
| Monday |
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Rest |
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| Tuesday |
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3 miles |
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Easy walking |
| Wednesday |
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Rest |
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| Thursday |
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4 miles |
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Moderate walking |
| Friday |
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30 minutes |
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Easy cross-training |
| Saturday |
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5 miles |
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Easy walking |
| Sunday |
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3 miles |
|
Easy walking |
Skip to Your Fundraising Step of the Week: Fundraise with Facebook
Training Tip of the Week: Your Training Program
Training for an endurance event like the 3-Day® 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.
Your Fundraising Step of the Week: Fundraise With Facebook
With a few simple clicks, you can install the 3-Day Facebook application, which will place messages about your fundraising progress in your Facebook news feed each time you receive a donation. You can use the application to update your Facebook status each week with a new message about your fundraising and training progress.
More than $2.9 million in donations was raised directly through Facebook alone in 2012.
Log in to your Participant Center and add the 3-Day application to your Facebook page right now.
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New Balance Training Corner: Your Training Program
A fundamental key to success: passion. In addition to passion are dedication, goal setting and creating a vision to share with others. |
| We here at New Balance congratulate you for joining and sharing your passion with the thousands of supporters who will be participating throughout 2013 in the 14 Susan G. Komen 3-Day events across the United States. You are preparing to take your first step in training, culminating in the 60-mile journey where you will bring your hope, inspiration and strength to the fight for a world without breast cancer. So keep it up the motivation and energy of you and your team is contagious! Together with you, New Balance and Susan G. Komen for the Cure® are making excellent happen! |
NOTE: Each 3-Day participant is solely responsible for all fundraising efforts in connection with his or her participation in the 3-Day, including compliance with all applicable laws. Before fundraising, be sure that your fundraising idea or event complies with all applicable rules and laws.
NOTE: The health, safety and training information provided to you in connection with your participation in the 3-Day 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, you should first consult a physician and have a physical examination.
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