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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
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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!
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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.
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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 514 393. 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.
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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.
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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.
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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.
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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.
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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.
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Explore as You Train
Training can be fun when you explore new routes and destinations. Here are just a few fun
ideas on where you can go on your next training walk. Or look up other local treasures that are
waiting to be discovered. Head out with your friends and family today and make it an
adventure!
Biodôme de Montréal
The finest
ecosystems of the Americas are recreated with stunning realism, complete with plants and
animals. Since it first opened in 1992, some 15 million visitors have travelled through this "house of life", a unique concept in the world. Here, plants and animals by the thousands, cliffs and waterways, even the climate itself recreate with stunning realism the four finest ecosystems of the Americas.
For information, contact: 514.868.3000
Mount Royal's Three Summits
Mount Royal's “three summit” guided walking tour is their most popular and longest-running tour.
Visitors get a chance to discover the historic and natural heritage of Mount Royal and the many
viewpoints from the mountain's three summits. It’s the perfect opportunity to enjoy the
spring flora or the autumn colours on the mountain.
For information, contact:
514.843.8240
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. Check back for more training partners- coming soon!
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.
Studio de Yoga Moksha NDG
4260 Avenue Girouard, 3rd floor
Montréal, QC, H4A 3C9
514-544-9642
www.mokshayogandg.com
Receive a $7 rebate off the price of an individual course. Please present your participant letter in order to be eligible for the discount.
Om West
46 Sainte-Anne #3
Pointe-Claire, QC, H9S 4P8
514-505-1888
www.omwest.com
Receive $50 off the price of a six week course package (regular price $89 - $39 for registered walkers upon the presentation of your participant letter).
This six week beginner course is offered every Tuesday from 7:45pm to 9:15pm starting January 24 or every Sunday from 11:45am to 1:15pm starting February 17th. The beginner course is an excellent introduction to the experience of the timeless discipline of traditional yoga.
Amoda Yoga
7900 Taschereau, Building A, Suite 106
Brossard, QC, J4X 1C2
514-264-6396
www.amodayoga.com
For registered Walkers, attend 3 free yoga classes scheduled.
Bikram Yoga Town of Mount-Royal
300 Dunbar Avenue, Suite 300
Mount-Royal, QC, H3P 2H4
514-824-4285
www.bikramhotyogatmr.com
Receive 1 complimentary class with a 10% discount on any plan thereafter.
H-OM Yoga Wellness Center
3187 Boulevard Harwood
Vaudreuil-Dorion
450-732-1707
www.homyogacenter.com
For registered Walkers, upon the presentation of your participant letter, receive 5 free yoga classes.
Midtown Le Sporting Club Sanctuaire
6105 ave du Boisé
Montréal, Québec
H3S 2V9
514-737-0000
www.midtownsanctuaire.com
Receive a free 2 week membership upon the presentation of your participation letter.
Enso Yoga
1470 rue Peel
Tower B. Suite 100
Montréal, Québec
H3A 1T1
514-419-9642
www.ensoyoga.ca
Receive an entire month FREE at downtown’s brand new “it” studio, ensō yoga. Please present your participant letter to be eligible for this amazing deal at one of Montreal’s most beautiful studios!
Offer ends August, 31st 2012.
Logo Contact
Atlatl Sports of North America
Montréal, QC
Contact:Miguel Angel Aguirre at miguel.aguirre@atlatlsports.com
Phone: (514) 631-3351
Website: www.atlatlsports.com
Offer: Price for sublimation $5.00 per image.
Provide your own shirts or place an order directly with Miguel.
Graphic Art Work (if applicable) $60.00/hr.
Custom quotations are also available.
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.
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Training is Key