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!  Reached a plateau with your training? Click here for tips on how to take it to the next level in preparation for The Weekend!

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 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.

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.

Body Harmonics Pilates
Two Studios:
672 Dupont St. Unit 406, Toronto, On. M6G 1Z6
Phone: 416-537-0714
And
491 Eglinton Ave. West, 5th floor, Toronto, On. M5N 1A8
Phone: 416-482-4884
Website www.bodyharmonics.com
Email Agata Kozlowska at: agata@bodyharmonics.com
Agata's Phone: 647-444-7333
Offer: 10% off any Body Harmonics Services:

• Welcome to Pilates sessions and Machine Tutorials
• Private Sessions
• All group classes: Mat, Reformer, and Springboard.

In order to receive 10% off please bring a current copy of your registration form. Discounts are valid on service purchases up until the date of your event.

 

WYNN Yoga
300 John Street, Suite 200
Thornhill, Ontario, L3T 5W4
Phone:905.764.9966
Website (launching February 2012): www.wynnyoga.com
Email:info@wynnyoga.com
Offer: The newly renovated, 9500 sq ft WYNN Yoga is pleased to offer the following to Weekend participants:
10 yoga sessions for $100 ($50 savings)
We offer yoga, pilates, dance, functional core training, free weights, cardio, stretching, nutrition, personal training, a beautiful lounge area complete with fire place, flat screen TV, and FREE WIFI.
Please present your Participant Letter upon registration. Contact the studio for more details.

Body Beautiful Bootcamps
Locations:
Two locations conveniently located in downtown Toronto:

• Yonge & Bloor- 782 Yonge Street (Morning Classes)
• King/Duncan- 266 King St W (Evening Classes)

Email:info@bmbbeautiful.com
Phone: 416.996.2664
Website: www.buildmybodybeautiful.com
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 bootcamp 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 $139 (REG PRICE $159)
• 8 WEEKS OF BOOTCAMP CLASSES FOR ONLY $219 (REG PRICE $269)
• 12 WEEKS OF BOOTCAMP CLASSES FOR ONLY $324 (REG PRICE $349)

NOTE: You will need this special link to register with your discount: www.bmbbeautiful.com/2012specialoffer.html
*Classes start every month and fill up very fast! Sign up now.

 

Jaya Yoga Centre
Address: 121 Willowdale Ave., Suite 302, Toronto
Phone: 647-352-5292
Website: www.jayayoga.ca
Email: info@jayayoga.ca
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.

Inner Hero Pilates

Address: 470 Queens Quay W (at Lower Spadina)
Phone: 416.252.4269

Website: www.innerhero.com
Offer:: Inner Hero has donated several gift cards that can be redeemed for 5 group classes conducted in the National Ballet of Canada's beautiful rehearsal studios on the waterfront. Choose from Beginner, Intermediate or Advanced classes and develop your core strength so you can meet the physical demands of the Weekend to End Women's Cancers. To be eligible for these free classes, you must be a registered Weekend to End Women's Cancer walk participant currently engaged in fundraising for the event. To learn more, please contact Jessica Cook, Volunteer Coordinator, at jcook@endcancer.ca

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.

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 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!

Imprint Pilates
Address: 101 Spadina Ave. Suite 103,Toronto, ON
Website: www.imprintpilates.com
Contact:anita@imprintpilates.com
Offer: $20 (HST inc) - 1st week unlimited pilates or yoga group classes $55 -- For our popular 5 group class pass (30 day expiry) for. This works out to $11 per class (HST Inc)

Fitness Connection
Address: 900 Don Mills Road, Toronto, Ontario, M3C 1V6
Phone: 416.441.2411
Website: www.fitnessconnection.ca
AND
Fitness Connection
Address: 354 Newkirk Road,Richmond Hill, Ontario, L4C 3G7
Phone: 905.770.2411
Website: www.fitnessconnection.ca
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.

2 B Fit Training Studio
Address: 13461 Yonge St #1, Richmind Hill, On, L4E 0L2
Phone: 289.234.2348
Website: www.2bfit.ca
Contact:Info@2bfit.ca
Offer:2 B Fit Training Studio is a one stop training studio that offers personal and group sessions for women, men and children, nutritional support and physiotherapy.
We offer an array of classes such as Zumba fitness, bootcamp, combat, yoga, butt, thighs, abs and more.
Train the body, work the mind, lift the spirit.
Please present your participant letter to receive 10% of any membership package. Please contact the studio for more details

Thai (Massage) - To - Go
Address: 13461 Yonge St #1, Richmind Hill, On, L4E 0L2
Phone: 647 284 5524
Website: www.thaimassagetogo.com
Contact:Iinfo@thaimassagetogo.com
Offer:Thai (massage) - To - Go is a hub for Thai massage practitioners, teachers and students to connect to make this particular ancient and holistic form of bodywork accessible to the general public.
Thai massage is known as a living expression of compassion and loving kindness. It uses a blend of techniques to achieve a state of deep relation and peaceful releases in the body and mind. During a session, a meditative practitioner gracefully guides the recipient through a series of passive, Yoga-like stretches. It can be taught recreationally in as little as 4 hours.
As a Training Partner to the Enbridge Ride to Conquer Cancer, Thai (massage) - To - Go is offering a limited number of free 1 and 1/2 hour massages to registered participants of the RTCC to introduce them to this wonderful form of bodywork. In addition, through it's affiliation with the Still Light Centre, a school for both professional and recreational Thai massage courses, we would like to offer a 50% discount on 4 hour Intro courses.
To find out more about our Cancer Initiative for cancer patients and their families, book a massage, or reserve a place for the Intro to Thai Massage, please register online with your participant number at www.thaimassagetogo.com under "Contact Us", email at info@thaimassagetogo.com or call 647 284 5524. To view the Intro course schedule, visit www.stillightcentre.com.