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Training
Training is Key
It will take time to prepare for The Weekend, but with the proper training anyone can walk
60km in two days or approximately 32km in one day.Visit the Training Tools Page and download our guide to get your body in
shape and keep your training on track. Start off with the suggested 24-week guide that
you can adapt to your schedule. Do as much as you can and do it consistently.
Join
fellow walkers at a Training Walk, visit the Event Calendar to find one closest to you. You can even
lead your own walk. Become a Training Walk Leader!
Call our Weekend Coaches
at and they can even put together
a customized training plan for you!
Training Tools
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Suggested Training Guidelines
It will take time to prepare for The Weekend, but with the proper training anyone can walk 60km. We want to share our Suggested Training Guidelines with you. This guide is an ideal plan that you can follow as far out as twenty four weeks before the event. If this plan doesn't fit into your schedule, please don't get discouraged! Just do as much as you can and do it consistently.
Select Suggested Training Guidelines to print your guide and start walking today!
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Stretch!
Stretching regularly before and after your training walks and workouts will help you attain and maintain flexibility. This will have tremendous payoffs for you during The Walk - muscle pain, stiffness, injuries, and fatigue will all be lessened.
Click here to see the stretches that should be incorporated into your weekly training schedule.
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Safety First
- Join an official Weekend Training Walk. You can find a listing of Training Walks in your area by visiting the online Training Walk Calendar, or by calling us at . Walking in a Training Walk or team is safer than walking alone.
- Avoid isolated areas. Stick to well-lit, well-traveled paths.
- If you’re walking at night, wear bright, light-coloured clothing and put reflective tape on your jacket and shoes.
- Before you leave, let someone know where you are going and when you’ll return.
- Bring your ID and mobile phone.
- Don’t wear jewelry or bring any valuable items.
- Drink plenty of water before, during, and after your walk. Drink every 15 minutes. If you’re walking for more than an hour or two, bring snacks to eat along the way.
- Stretch before, during, and after your walk.
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Scheduling Your Training
You may feel like you have no time to train, and that’s understandable. But if you take a moment to look at your schedule, you may find blocks of training time you hadn’t considered before. Try walking before work, or taking a short stroll on your lunch hour. Walk to the store instead of driving. Set aside portions of your weekend to train. Walking with a team or another Walker is a great way to keep motivated. You can push each other through those final kilometres, and keep each other company along the way.
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Interval Training
In order to build endurance, you may want to try interval training. Just start out walking slowly. Pick up your pace to a brisk walk for a minute, then return to your original pace for a few minutes. Then repeat the cycle. Ideally, your goal is to work up to a consistent pace of about 5km per hour or faster.
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Cross-Training
Other types of exercise like running, bicycling, stair stepping, skating, and skiing will help you strengthen your walking muscles. In the winter months, your training may be confined to the gym or a treadmill. But remember that in order to be fully prepared for The Weekend, you must train outside, on foot, using similar shoes and equipment to what you will have on the event. And don’t forget to work some hills into your walks they can be much more demanding than flat terrain.
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Cold Weather Training
If the weather outside isn’t ideal, you should not derail your training regimen. Make sure you’re wearing warm layers before you head outside. Wear synthetic fabrics, since cotton tends to absorb moisture and chill you. In the rain or snow, wear a waterproof outer layer with secure closures around your neck and wrists.
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Over-Training
You should take at least one day off per week to rest and recover. Don’t get so enthusiastic about training that you injure yourself before the event begins. Pace yourself. When you’re walking with others, don’t force yourself to walk faster than your ability. Take your time, and work slowly up to increased distances and faster paces.
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Explore as You Train
Training can be fun when you explore new routes and destinations. Here are just a few fun
ideas on where you can go on your next training walk. Or look up other local treasures that are
waiting to be discovered. Head out with your friends and family today and make it an
adventure!
Capilano Suspension Bridge
Naturally
thrilling since 1889, Capilano Suspension Bridge is breathtakingly suspended 135 metres across
and 70 metres above Capilano River. Cross over to Treetops Adventure and walk from one
magnificent Douglas fir to another via a series of seven elevated suspension bridges, some
reaching as high as 30 metres above the forest floor. A complete West Coast experience just
minutes from Downtown.
For information, contact: www.capbridge.com
Edible British Columbia - Walking Tour
Edible
British Columbia, Canada’s largest culinary tourism operator, provides the food-minded
traveler with unique and personalized culinary experiences. Their flagship chef-guided,
culinary market 2-hour tour of Granville Island’s Public Market runs daily.
For
information, contact: 604.662.3606
Dr. Sun Yat-Sen Classical Chinese Garden
Whether the sun is shining or the rain is falling, the Garden is a perfect place to visit
year-round. Our covered walkways provide shelter so that our beautiful vistas can be
appreciated in any weather. Chinatown and the Garden are easily accessible by car or transit
and a pleasant walk from downtown Vancouver.
For information, contact: www.vancouverchinesegarden.com
Granville Island
In the early 1900s,
Granville Island was home to factories, plants and sawmills. At one time, its official name was
Industrial Island. But today, things couldn't be more different. Activity is centred at the
Granville Island Public Market, with its bevy of merchants selling seafood, fresh produce,
cheese and breads. Families gravitate to the nearby Kid's Market with its stores and exhibits
tailored to the little ones, while art collectors are amazed at the plethora of galleries
permeating the island.
Gulf of Georgia Cannery
The Gulf of Georgia
Cannery was once the leading producer of canned salmon in BC. Step inside and discover
BC’s fishing history. Guided tours and interactive exhibits help you explore (May to
October).
For information, contact: www.gulfofgeorgiacannery.com
Metropolis at Metrotown
With 470 stores,
Metropolis at Metrotown is British Columbia's largest shopping destination. It's a destination
in itself with must see attractions, world class restaurants, theatres and two indoor
courtyards, not to mention great shopping. Open 7 days a week, with shopping until 9pm Monday
to Saturday.
For information, contact: metropolis.shopping.ca
VanDusen Botanical Garden
A living museum of
plant collections from around the world, this spectacular 55-acre botanical garden is beautiful
in every season. Highlights: Spring - Rhododendron and Laburnum Walks, ornamental cherry trees;
Summer - Perennial and Water Lily Gardens. The Garden is home to 65 species of birds.
For
information, contact: www.vandusengarden.org
Tips for Shoes & Socks
Start your journey on the right foot and in the right shoes! Walking shoes and socks are
your most important gear for The Weekend. Visit a specialty running/walking shoe store with
knowledgeable staff that is willing to take the time to help you find the right shoes.
Each person's feet are different. The best shoe for you is the one that fits you best, the
one that gives you the proper fit, flexibility, comfort and support! Keep these tips in mind
while you shop:
- Inform the salesperson that you are training for a 60-kilometre walk (an endurance
event).
- Try on shoes with the socks you intend on wearing while you train and walk.
- Try shoes on both feet. If one foot is larger than the other, fit the larger foot. Test
them on a hard surface.
- The shoe should be flexible, not stiff.
- If you do not like the insole in the shoe, ask a salesperson to show you other
options.
- Get shoes that are one-half or one size larger than your normal shoe size. (There should be
a thumb’s width of space between your toe and the end of the shoe to prevent blisters the
top of your toes or foot.)
- Look for shoes that breathe and don’t cause your feet to overheat.
- Shop for shoes later in the day or right after walking, since feet have a tendency to swell
in the heat and after walking.
- Your heel should not slip in and out of the shoe as you walk.
If any part of your foot feels it is rubbing against a rough spot in the shoe try another pair
or style. These spots are prone to give you blisters. Shoes should feel great when you put them
on, don't buy them thinking you will wear them in. Remember a bad fit will ruin a
good shoe. Invest in the right shoes to prevent injury and keep you walking in comfort. When
you find shoes with the perfect fit, we recommend buying two pairs and alternating between
them. Then make sure to break them in before the event!
The Perfect Pair: Socks
Dry, comfortable feet will help prevent blisters. Nothing can put a damper on your walk
faster than blisters. Blisters are caused by moist feet, friction and socks that are wrinkled,
damp or bunched up.
It’s vital to invest in socks that can make a big
difference in your walking comfort and give you that extra boost to keep you going. Keep these
tips in mind while you shop:
- Socks should be form-fitting and comfortable.
- You want socks that are made from synthetic materials (acrylic, CoolMax, nylon, Polartec)
because it will wick away the moisture. Socks that are 100% cotton retain moisture and tend to
lose shape.
- Make sure your socks are compatible with your sneakers! Socks that don’t fit will
cause bunching.
Try on different pairs of socks to see which ones are best for your feet. Socks offer different
kinds of thickness and padding. Socks that are padded in the heel and toe areas are good for
walkers who are prone to blisters in those areas. As you train and during the walk,
we encourage taking off your shoes and socks to let your feet air out during your breaks.
We also recommend changing socks halfway through your walk. Let’s keep your feet dry,
comfortable and happy!
Training Partners
These fine establishments and consultants are pleased to offer discounts to The Weekend participants. To redeem these discounts, please present your registration letter to our training partners.
T-Shirt Monster
26 Inspirational Designs you can Personalize
Phone:(905) 582-8846
Website: www.tshirtmonster.ca
Email: info@tshirtmonster.ca
Offer: We’ve created 26 inspirational designs you and your supporters can personalize! Upload a photo, add text, or create your own t-shirts in our Design Lab. 15% of every T-Shirt sold is donated back to Weekend to End Women’s Cancers. Use promo code “WEWC” to save 10% off your order. We are proud to support you and your fundraising efforts. No minimum order on custom t-shirts If you have any questions or would like to place a bulk order, please email us at: info@tshirtmonster.ca
Yogapod
101-260 West Esplanade St.
North Vancouver, BC V7M 3G7
Phone:604.924.9642
Website: www.yogapod.com
Offer: Walkers are invited to Yogapod in North Vancouver to enjoy a 15% discount on classes or passes.
Iyengar Yoga (BC Association)
Website: www.iyengaryogavancouver.com
ABOUT:For 35 years, our Iyengar Yoga teachers have provided yoga classes, workshops, and teacher training. Come join us on the mat and experience yoga taught with care, precision and compassion.
Our classes are held at various locations in Metro Vancouver and throughout BC.
Offer: 50% discount on certain classes. Phone and speak with the certified Iyengar yoga instructor in your area to reserve a space in the class that best suits you.Expires on December 21, 2011.
I.BE Life Coaching & Retreats
I.BE provides Life Coaching, Movement Coaching & Yoga as a holistic approach to health, wellness and life fulfillment.
Phone:(778)989-8362
Website: InspireBelieveEmbrace.com
Email: info@InspireBelieveEmbrace.com
Offer: Price Life Coaching Services (Value $200 per Month)
3 Months of Life Coaching services for $100 per month. Specialty areas include Health, Balance, and Fulfillment Coaching. Service includes a 1 hour Discovery Session and
Profile Package as well as 2 x 50 minute coaching session per month.
25% Off Life & Movement Coaching 1 Month Services for $375 (Value $500)
Movement Coaching includes 4 x 1 hour functional movement training sessions. Life Coaching services includes a 1.5 hour Discovery Session and Profile Package as well as a 1 hour coaching session.
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Training is Key