Training Schedule for the Susan G. Komen 3-Day Walk

Wendy's Suggested Training Schedule

Breast Cancer Charity Walkers
Breast Cancer Charity Walkers. Steve Debenport/E+/Getty Images

The Susan G. Komen 3-Day is a challenging walk of up to 20 miles per day for three days. In order to be able to complete the distance, it is important to start months in advance and steadily increase your distance walked. This will train your muscles, toughen your feet, and allow you to choose the best gear for the walk.

You may have access to local training groups for the 3-Day Walk, or you may have to do it on your own.

Goal for 3-Day Walk Training

By the time you start the 3-Day walk, you should be comfortable walking two days 15-20 miles back to back.

Pre-Requirements for 3-Day Walk Training Schedule

Before you start using the schedule below, you must be able to complete a 6-mile walk comfortably. If not, start first with the Absolute Beginners Tutorial or use the 10-Week Walk of Life Program. It is also recommended that you have a physical exam and discuss with your medical provider your plans to walk this event. Consult with your Breast Cancer 3-Day Walk Coach for individualized schedules and advice.

Weekly Schedule for 3-Day Walk Training

  • Tuesday, Thursday: walk for an hour (3-4 miles).
  • Monday, Wednesday, Friday: Days off.
  • Saturday and Sunday: Mileage building days (you may shift this to other days of the week, but keep them adjacent).
  • If you are used to walking an hour a day, continue to do so, but build in a rest day after your two long days.
  • This schedule varies mileage-building weeks with base mileage weeks, to allow a steady build-up of mileage with less risk of injury.
  • Then final 3 weeks are your taper - it gives the body time to convert its muscle fibers over from slow-twitch to fast-twitch, with excellent gains in performance.
Week #Mon.Tue.Wed.Thur.Fri.Sat.Sun.Total
1Off3Off3Off6618
2Off3Off3Off6820
3Off4Off4Off8622
4Off4Off4Off8824
5Off4Off4Off10624
6Off4Off4Off10826
7Off4Off4Off101028
8Off4Off4Off12626
9Off4Off4Off12828
10Off4Off4Off121030
11Off4Off4Off121232
12Off4Off4Off14628
13Off4Off4Off141032
14Off4Off4Off141436
15Off4Off4Off16630
16Off4Off4Off161034
17Off4Off4Off161438
18Off4Off4Off161644
19Off4Off4Off101028
20Off4Off4Off181036
21Off4Off4Off181438
22Off4Off4Off181842
23Off4Off4Off101028
24Off4Off4Off201038
25Off4Off4Off6620
26Off4Off4Off10622
27Off4Off4Off10622
28 - 3-Day Walk        

Keep track of your mileage, how you feel, what you wore, speed, what you ate and drank. Use one of our Calendars, Logs, and Trackers.

3-Day Heat Safety
Don't become a statistic - know when to stop. This is the single biggest reason for getting hospitalized during a 3-Day Walk.

More Training Information

Our Marathon Walking Tutorial has information on all aspects of training for a long-distance event. You'll want to read through it so you are able to get the most out of your 3-Day Walk training.

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