Training For The Breast Cancer 3-Day

Posted by Brooke: I find the RW site extremely useful for my training when we are talking about my upcoming 1/2. However, I had a quick question concerning my next MAJOR fitness endeavor. I have registered for the Susan G. Komen Breast Cancer 3-Day Walk in Chicago in August 2008. I believe there are some training guidelines that I'll receive from the organization itself, but I also wanted to see if you had any tips for walking. The race is 20mi/day x 3 days. The pace is leisurely, but I've still heard that many people don't finish. Any ideas to ensure I complete my goal? Thanks in advance! - Brooke Carmel, Indiana

Hi, Brooke. I commend you for training for and participating in the Breast Cancer 3-Day event. It is a life changing journey that will enrich the lives of others and may even change yours too. You are wise to ask those questions now as walking 3 days in a row 15-22 miles each day is very different than training to run a half marathon! I know many runners that are walking this year and have asked the same questions. Here are a few tips for preparing for your 3-Day journey. Please keep us posted as to how it goes.

• The 3-Day route covers approximately 15-22 miles each day for three days in a row, totaling approximately 60 miles. The key to optimally preparing your body and mind for this endeavor is to be as specific as possible with your training. In order to walk for three days straight, you've got to simulate that in your training.
• You can continue to run, but that should be a secondary goal and one that will compliment your walking mission. Select three days in your life where you can simulate the 3-Day walk. Let's say Friday, Saturday and Sunday for example. I'm assuming you have a base of fitness to support this schedule.
  
• Walk three days in a row starting with where your base is. If you've been walking 4-6 miles several times per week - start there. If less than that, take 3-4 weeks and build up your walking base.
• Gradually build by adding miles to alternate walks every week. Include a "cut back" or what I call Spa Week every three or four weeks and cut your mileage and add an extra rest day. This will help keep you fresh, motivated and injury free.
• Have the first [Friday] and the third [Sunday] walks be about 65-75% of the longest walk on the second day [Saturday].
  
  • For example: Friday you could start with 4 miles - Saturday 6- miles - Sunday 4 miles.
  • The following week it could be 4-7-4, then 4-8-4, and 5-8-4.
  • Then a cut back week to 4-6-Rest.
  • This will teach your body and mind to spend precious "time on your feet" and work through various wear patterns on your muscles, tendons and joints [especially your feet].
    
  • When I raced for 9 days straight in an adventure race, my longest practice race was only 2 days. I was more than prepared to go that long and more importantly, I had no injuries or fatigue going into the race.

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