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 416.815.WALK (9255)
and they can even put together a customized training plan for you!
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!
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.
- 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 416.815.WALK (9255). 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.
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.
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.
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.
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.
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.
The Perfect Pair: Walking Shoes
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
- 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
- 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
- Make sure your socks are compatible with your sneakers! Socks that don’t fit will
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!
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.
Walking Mobility Clinics
Walking Mobility Clinics are located in 11 locations across Toronto/GTA,
including Barrie and Ottawa. Please visit our website for phone and email
contact information for your preferred clinic.
Offer: We are offering a 15 minute free footwear assessment and 20% off
regular priced footwear for all Weekend participants.
Holistic Health by Lorette
Registered Holistic Nutritionist and Yoga Instructor
Phone: 416 768 4313
Special Offer: Lorette provides nutritional consultations that will help you fuel your
body with the nutrients necessary before your walk. Book a nutritional consult
today and receive 15% off when you are registered walker! Are you already aware
of what to eat but still feel a bit tense or stiff? You can also book a private
yoga class with 10% discount! Or how about combining a nutritional consult with
some yoga practice? Book your nutritional consult and receive your private yoga
class (1h) with 20% discount. Check out www.holistichealthbylorette.com for rates.
About: Body Beautiful Bootcamp is a indoor fitness training
program designed specifically to help women get in shape. We focus particularly
on shaping women's bodies, sculpting a beautiful, feminine, toned and strong
physique. Classes are designed to accommodate from very beginner to advanced.
This unique program combines various training styles which deliver unbelievable
results: resistance training and interval cardio training, kickboxing drills,
plyometrics & much more! You will get fit, shred fat, lose inches all while
having fun and meeting new girlfriends. Program includes: 2 boot camp classes a
week, body composition analysis, nutrition plan, social events, fitness
analysis, giveaways & much more. Please visit www.buildmybodybeautiful.com/bootcamp.htmlfor more info.
The Offer: We are pleased to offer all registered participants
a special discount:
- 4 WEEKS
OF BOOTCAMP CLASSES FOR ONLY $149 (REG PRICE $159)
- 8 WEEKS
OF BOOTCAMP CLASSES FOR ONLY $259 (REG PRICE $279)
NOTE: You will need to email us to get this special
offer at email@example.com with subject line "Training Partner Bootcamp
Discount". Please include details of which program you'd like to join once
you review our class schedule: http://www.buildmybodybeautiful.com/BootcampSchedule.html
*Classes start every month and fill up very fast! Sign up now.
Jaya Yoga Centre
Address: 121 Willowdale Ave., Suite 302, Toronto
Offer: Jaya Yoga Centre is pleased to offer registered participants 25%
off any 5, 10 or 20 class passes or 25% off 1,3 or 6 month unlimited packages.
Please present your participant letter upon registration. * Please note that all our class cards have a one-year
expiry on them from the first class taken. This does not include our unlimited
Think Pink Direct
Contact:Randy Mellon at firstname.lastname@example.org
Offer: Contact Randy to find out about the fabulous discounts that
Weekend participants may receive on multiple item orders. Most items are
discounted from 10%-75%! Great for your fundraising purposes.
Pioneer Promo Products
Contact: Richard Mellon
Offer: Discount extended to registered Walkers or Crew: For fundraising
purposes Richard offers a very generous product specific discount. Most items
are discounted up to 50% off! Great for your fundraising purposes.
Offer: FIT CHICKS wants to help you train and be ready to rock the
weekend walk! We are offering you $50 off any 8 week bootcamp to all
participants of the Weekend Walk To End Womens Cancer! Please message email@example.com to get signed up today!
2 B Fit Training Studio
Address: 13461 Yonge St unit 1
Richmond Hill L4E 0L2
Offer: We are one stop facility that caters to all fitness levels. Step
into a non intimidating, welcoming and professional facility that believes in
helping others achieve their goals.
We offer group health and wellness seminars on a monthly basis or individual
Whether you want to release unwanted pounds, gain energy, increase your
performance or age more healthy we have the solution for you
We want to offer all walkers 10% off any package they choose and a free health
consultation. We are also offering an introductory price for 4 personal
training sessions for $99.
Address: 900 Don Mills Road, Toronto, Ontario, M3C 1V6
Address: 354 Newkirk Road,Richmond Hill, Ontario, L4C 3G7
Offer: Fitness Connection is a privately owned commercial health and
fitness club, with two very unique offerings in the GTA. Our location at 900
Don Mills Road has been a staple serving the community in fitness, and well
being for over 20 years. Our members are loyal, and you'll find the atmosphere
to be one of camaraderie, and ease. Our Richmond Hill location is modern with a
boutique flair; It's aesthetically pleasing, complete with top of the line
equipment, and a fast paced environment. Both offer the latest in group
fitness, private and group training as well as nutrition. This is our first year
as a training partner and proud supporter of The Weekend. We are pleased to
offer all registered participants a corporate rate with additional discounts
for personal training sessions. With each full membership you receive a
motivation card, with a gift of your choice from our FC SWAG shelf, and a FREE
month. To participate in this offer, proof of enrolment must be provided.
Please bring your Letter of Participation found in your Participant Package.
Power Yoga Canada
Locations In: Oakville, Etobicoke, Mississauga, Oshawa, St. Catharines,
Offer:We are excited to partner with The Weekend to End
Women's Cancers to help set walkers up for a healthy and empowered walk. The
yoga that we offer is called Baptiste Power Vinyasa Yoga. This powerful,
energetic, playful flowing class has a strong emphasis on breath and is
accessible for all levels. We promise you will leave your mat stronger and
stretched out. PYC is a great way to get mentally and physically prepared for
your walk! We are happy to support participants by offering 15% off of our 10