Training - The Weekend to End Women's Cancers

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 one our our Weekend Coaches at and can even put together a customized training plan for you!

Training Tools

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!

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.

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.

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.

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.

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.

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.

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.

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 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.

Centre de Conditionnement Physique pour la Femme
2001 Victoria, Suite 118
Saint-Lambert, QC, J4S 1H1
Phone: 450-676-2525
Offer: In honour of their 28 year anniversary, The Centre de Conditionnement Physique pour La Femme would like to offer a reduced inscription fee of $28 (plus monthly fee) to registered Walkers.

Club Sportif MAA Montreal
2070 Peel Street
Montreal, QC, H3A 1W6
Phone: 514.845.2233
Website: www.clubsportifmaa.com
Offer: Please select Club Sportif MAA Montreal to download your coupon for a 2 week guest membership.

Curves Cote Saint-Luc
5456 Westminster Avenue
Cote Saint-Luc, QC, H4X 2A5
Phone:514-481-3434
Website: www.curves.com
Offer: For registered Walkers, Curves (Cote Saint-Luc location) is waiving its registration fee for yearly memberships.

Curves N.D.G.
6265 St. Jacques St. W
Montreal, QC, H4B 1T8
Phone:514-484-4884
Website: www.curves.com
Offer: For registered Walkers, Curves (N.D.G. location) is waiving its registration fee for yearly memberships.

Midtown Le Sporting Club Sanctuaire
6105 ave du Boisé
Montréal, Québec, H3S 2V9
Phone:514 - 737-0000
Email: Karl.Trudel@midtownclubs.com
Website: www.midtownsanctuaire.com
Offer: Free 1 month Fitness Single membership! Certain restrictions apply.
No monetary value.
No photocopy accepted.
One certificate per person, min. 18 years old.
For non-members only, one certificate per year.
This certificate will not be extended.

Vajra Gym
7900 Taschereau, Building A, Suite 106
Brossard, QC, J4X 1C2
Phone:(514) 264-6396
Website: www.vajragym.com
Offer: For registered Walkers, attend 1 free yoga class scheduled on Saturdays at 4:00pm. Please call to reserve.

H-OM Yoga Wellness Center
3187 Boulevard Harwood
Vaudreuil-Dorion
Phone:450-732-1707
Website: www.homyogacenter.com
Email: h-om@sympatico.ca
Offer:For registered Walkers, upon the presentation of your participant letter, receive 5 free yoga classes.

Bikram Yoga Town of Mount-Royal
300 Dunbar Avenue, Suite 300
Mount-Royal, QC, H3P 2H4
Phone:(514)824-4285
Website: www.bikramhotyogatmr.com
Offer: Receive a 1 week introduction special for free. Attend as many yoga classes as you would like during this week.

Centre de Kundalini Yoga Ekongkar
8394 rue Lajeunesse
Montreal, QC
Phone:(514)385-5367
Website: www.yogaekongkar.com
Offer: Receive 1 free yoga class. In addition receive 20% off the purchase of a package of 10 or 20 classes.

Le Club West Island
205 Alton Drive
Beaconsfield, QC,H9W 2Z5
Phone:(514)695-8851
Website: www.clubwestisland.com
Offer: Receive a 10% discount on a 3 month or annual membership fee (and no enrollment fees) upon the presentation of your participant letter.

Studio de Yoga Moksha NDG
4260 Avenue Girouard, 3rd floor
Montréal, QC, H4A 3C9
Phone:(514)544-9642
Website: www.mokshayogandg.com
Offer:Receive a $7 rebate off the price of an individual course. Please present your participant letter in order to be eligible for the discount.

Zen Tai Yoga Studio
5165 Queen Mary, Suite 511
Montreal, QC
Phone:(514)507-5990
Website: www.zentaistudio.com
Offer:Receive a Discovery gift certificate, for 3 free classes, including 1 free Flying Yoga class upon the presentation of your participant letter. In addition, receive a 20% rebate off the purchase of your first yoga package.

Go En Forme
Personal training in the convenience of your home
Phone:(888) 808-2348
Website: www.goenforme.ca
Offer:Go En Forme would like to offer a 10% discount on personal or group training to all participants of the Pharmaprix Weekend to End Women’s Cancers.

Fitness Boutiques

Boutique Endurance
6579 St-Denis
Montréal, QC, H2S 2S1
Phone: (514)272-9267
Website: www.boutiqueendurance.ca
Offer: 10% rebate off all regular price products.

Physiotherapy

Action Sport Physio
Montreal-Ouest Clinic, 14A avenue Westminster North
Montreal-Ouest, QC, H4X 1Y9
Phone:(514)485-9292
Website: www.actionsportphysio.com
Offer:Receive a 10% savings on physiotherapy Evaluation and Treatments. To the family members and friends of participants referred to Action Sport Physio Montreal West or Downtown: a $5 donation will be made to the Pharmaprix Weekend to End Women’s Cancers for each individual referred.

Action Sport Physio
Downtown Clinic,4150 Ste-Catherine West #400
Westmount, QC,H3Z 2Y5
Phone:(514)939-1444
Website: www.actionsportphysio.com
Offer:Receive a 10% savings on physiotherapy Evaluation and Treatments.
To the family members and friends of participants referred to Action Sport Physio Montreal West or Downtown: a $5 donation will be made to the Pharmaprix Weekend to End Women’s Cancers for each individual referred.

Outfitters

Funkins Inc
5637 St-François
St-Laurent, Qc, H4S 1W6
Phone:(514)333-9952
Website: www.inkageshop.com
Offer: Special offer of a white Gildan t-shirt for Individuals or Groups, with any logo or image (front or back) $6.00 per shirt. No set-up charges, using our high quality specialized direct to garment printing machine. Other color shirts and brands (must be 100% cotton) and additional print locations available upon special request.
Send your artwork in a high quality resolution (min. 300 dpi, in a jpeg, png or AI format) to info@inkageshop.com, with your detailed information and we will contact you upon receipt.