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.

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:

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!

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:

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.

eMbody Fitness
490 Eglinton Avenue West
Toronto, ON M5N 1A5
Phone: 416.481.3000
Website: www.embodyfitnessclubs.com
Offer: eMbody Fitness is a fitness club concept developed by the founders and management team of Sports Clubs of Canada. Our club(s) are geared towards the 35+ market who want a more personalized upscale environment and world class programming. eMbody Fitness is a proud supporter of The Weekend. We are pleased to offer all registered participants 50% off our enrolment fee to our boutique fitness club. Please check out our website for further information. To participate in this offer, proof must be provided. Please bring your Letter of Participation found in your Participant Centre.

Survivor Boot Camp
Vaughan, ON
Contact:rick@survivorbootcamp.com
Phone: 416-924-9370 and 647-294-8141
Website: www.survivorbootcamp.com
Offer: Survivor Boot Camp is excited to offer a 2 for 1 discount to registered weekend participants! Do you and a friend or partner want to get in shape for the weekend? Take advantage of this amazing opportunity and discounted rate!
If you don’t have a second person, worry not! As a registered participant who joins alone, you will get your second month free!
Contact Rick if you have any questions!

Think Pink Direct
Contact:Randy Mellon at randy@thinkpinkdirect.com
Phone: 416.820.1644
Website: www.thinkpinkdirect.com
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
Phone: 416.299.0422
Website: www.pioneerpromoproducts.com
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.

Soldiers of Fitness Toronto
Our training is conducted at 2 sites, East and West Toronto
Phone: 647.746.3450
Website: www.soldiersoffitness.com
Email: info-tor@soldiersoffitness.com
Offer: Discount description: 25% discount on initial training month with SOF.
Basic Training course = 20 sessions = $348 (+tax) - 25% discount
Modified Training course = 12 sessions = $248 (+tax) - 25% discount
After initial month, all future courses with SOF are offered at a reduced OPTer rate.
OPTer Basic Training = 20 sessions = $198 (+tax)
OPTer Modified Basic Training = 12 sessions = $148 (+tax)
Soldiers of Fitness is a military concept fitness boot camp. We are the only boot camp that creates accountability from you towards the program. Let’s be honest, finding a great workout in our city isn't hard, BUT sticking to one is. That’s what we do differently that nobody else does. When was the last time a GYM CALLED YOU TO FIND OUT WHY YOU MISSED A CLASS? Join Canada's first and still only military oriented FITNESS BOOT CAMP. We provide results...GUARANTEED!

889 Yonge Wellness Clinic + Yoga Community
Phone: 416.925.7206
Website: www.889yonge.com
Offer:We inspire happy, healthy lives and are here to support you on your journey! 889 Yonge would like to extend the offer of30 days of yoga for only $15 to each registered participant in the 2011 Weekend. This is a one-time introductory offer. Offer valid until September 1, 2011. To participate in this offer, proof must be provided. Please bring your Letter of Participation found in your Participant Centre. We look forward to welcoming you in to our community.

FIT CHICKS Bootcamp Phone: 647-349-5284
Website: www.fitchicks.ca
Email: info@fitchicks.ca
Offer:To help support the fight against women's cancers, FIT CHICKS is offering Weekend participants $40 off their 8 week FIT CHICKS Bootcamp (reg price $298). Simply enter code "weekendwalk" when you register online at a www.fitchicks.ca . Please visit our team page to find out more about our Weekend initiatives.
Forget harsh Drill Sergeants, FIT CHICKS Bootcamp is a fun, fabulous but FIRM "women’s only" fitness boot camp program designed to get you RESULTS in as little as 2 nights / week!
Our fully certified boot camp fitness instructors’ (aka Chick Sergeants) "tough love" approach will have you sweating (and laughing!) up a storm but don’t let the cute chicks fool you - this is not a girlie workout!
ALL LEVELS WELCOME!
FIT CHICKS Bootcamp is designed to be modified for all chicks. From the fitness newbie to a seasoned vet, every woman can sweat up a storm with us so you are always challenged but not overwhelmed.
See you chicks soon!

SPECIAL Only $19.95 For Weekend Participants!
Regular Price $75.00 for full One Year Online Personal Fitness Membership
Website: www.techniquefitness.ca
Offer:We will DONATE to Princess Margaret Hospital $10.00 on each membership purchased.
Revolutionary Online Fitness Management Solution. Custom work-outs built just for you or/ use our state-of-the-art Workout Generator and in just seconds create your own Personal Trainer.
Paperless Workout Logs from your home or your gym can also be accessed on your FREE iphone app allowing you to track your progress while on the go.
Instead of spending hundreds of dollars each month in front of a trainer, we give you unlimited workouts geared toward your individual specific fitness level and goals, from beginner to advanced.
Build strength and stamina with our library of cardio, stretch and muscle building exercises.
See your progress tracked on your tracking chart, weight and measurement stats, upload before and after photos, instructional videos and our fabulous nutritional component.Take advantage of this special today!

Body Harmonics Pilates
672 Dupont St. Suite 406 or 488 Eglinton Ave West, 2nd floor
Phone:647-444-7333
Website: www.bodyharmonics.com
Email: agata@bodyharmonics.com
Offer:One-on-One Consultation Session with a Pilates Instructor and 1 week of Unlimited Pilates Classes
Cost:$35 (valued at $120)

Speedy Auto Service
660 St. Clair Ave W
Toronto, ON M6C 1B1
Contact:Carl Abraham
Phone:416-657-1726 or 416-657-1700
Website: www.speedy.com
Offer: Speedy Auto Service 660 St. Clair Ave West is pleased to offer all registered participants of The Weekend to End Women's Cancers 25% off a standard oil change and 10% off all in stock parts and services with the exception of tires. Please see Manager for details as some restrictions may apply. Our store hours are Monday to Friday from 8:00am to 6:00pm, Saturday from 8:00am to 4:00pm and Sunday Closed. We look forward to and take pride in keeping you safely on the road because At Speedy You're a Somebody.

Speedy Auto Service
2869 Eglington Ave E
Scarborough ON M1J 2E3
Contact:Milt Carter
Phone:416 261-6169
Website: www.speedy.com
Offer: Speedy Auto Service 2869 Eglinton Ave E is pleased to offer all register participants of The Weekend To End Women's Cancers 25% off a standard oil change and 10% off all in stock parts and service with the exception of tires . Please see Manager for details as some restrictions may apply. Our store hours are Monday to Friday from 8:00am to 6:00pm, Saturday from 8:00am to 3:00pm and Sunday Closed. We look forward to and take pride in keeping you safely on the road because At Speedy You're A Somebody.

Speedy Auto Service
725 Burnhamthorpe Rd. W.
Mississauga, ON L5C 3A6
Contact:Mauro Briccardi
Phone:905-306-7818
Website: www.speedy.com
Offer: Speedy Auto Service 725 Burnhamthorpe Rd. W is pleased to offer all registered participants of the Weekend to End Women’s Cancers 10% off all services (parts & labour) excluding tires and batteries. Cannot be combined with current store promotions. Please see Manager for details as some restrictions may apply. Our store Hours are Monday to Friday 8am to 6pm, Saturday from 8am to 4pm and Sunday Closed. We look forward to and take pride in keeping you safely on the road because at Speedy You’re a Somebody.

Speedy Auto Service
1199 Kingston Road
Pickering, ON, L1V 1B5
Contact:Barry Malcolm
Phone:905-839-5189
Website: www.speedy.com
Offer: Speedy Auto Service 1199 Kingston Road Pickering is pleased to offer all registered participants of The Weekend to End Women's Cancers 25% off a standard oil change and 10% off all in stock parts and services with the exception of tires. Please see Manager for details as some restrictions may apply. Our store hours are Monday to Friday from 8:00am to 6:00pm, Saturday from 8:00am to 2:00pm and Sunday Closed. We look forward to and take pride in keeping you safely on the road because At Speedy You're a Somebody.

Speedy Auto Service
1783 Queen St East
Brampton ON L6T4S3
Contact:Brian Robinson
Phone:905 792 9558
Website: www.speedy.com
Offer: Speedy Auto Service 1783 Queen St W Brampton, is pleased to offer all registered participants of The Weekend to End Women's Cancers 25% off a standard oil change and 10% off all in stock parts and services with the exception of tires. Please see Manager for details as some restrictions may apply. Our store hours are Monday to Friday from 8:00am to 6:00pm, Saturday from 8:00am to 4:00pm and Sunday Closed. We look forward to and take pride in keeping you safely on the road because At Speedy You're a Somebody.

Speedy Auto Service
5517 Dundas St West
Etobicoke ON M9B 1B8
Contact:Harry Robinson
Phone:416 239 7757
Website: www.speedy.com
Offer: Speedy Auto Service Dundas Street West Etobicoke, is pleased to offer all registered participants of The Weekend to End Women's Cancers 25% off a standard oil change and 10% off all in stock parts and services with the exception of tires. Please see Manager for details as some restrictions may apply. Our store hours are Monday to Friday from 8:00am to 6:00pm, Saturday from 8:00am to 4:00pm and Sunday Closed. We look forward to and take pride in keeping you safely on the road because At Speedy You're a Somebody.

Speedy Auto Service
1750 Danforth Ave
Toronto, ON M4C1H8
Contact:Randall Rowden
Phone:416 465 3515
Website: www.speedy.com
Offer: Speedy Auto Service 1750 Danforth Ave,Toronto is pleased to offer all registered participants of The Weekend to End Women's Cancers 25% off a standard oil change and 10% off all in stock parts and services with the exception of tires. Please see Manager for details as some restrictions may apply. Our store hours are Monday to Friday from 8:00am to 6:00pm, Saturday from 9:00am to 2:00pm and Sunday we are closed. We look forward to, and take pride in keeping you safely on the road because, At Speedy You're A Somebody.

Insideout Studio
210 Laird Dr
Toronto, ON (Bayview & Eglinton)
Phone:416.849.4765br />Website: www.insideoutstudio.ca
Email: info@insideoutstudio.ca
Offer:Insideout is pleased to once again offer Survivor Participant Summer Special! 2 for 1 Training programs and half off for individuals!