Making the Most of the 3-Day Training Apps

Day 1 of the Susan G. Komen 3day walk in Novi, Michigan on August 4, 2017.

Walking 60 miles is no small feat, and it certainly takes training! Everyone prepares in different ways, but one easy way to start and track your training is with our 3-Day training apps. With training plans for both 24 and 16 weeks out from each of our 2018 3-Days, the apps make it simple to get 60-mile ready!

The features of the 3-Day App include:

  • Weekly training tips
  • Daily mileage goals
  • Track your distance and pace with each workout, with built-in GPS*
  • See your walk on a map
  • Select your own music and skip tracks without leaving the app
  • And more!

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If you haven’t started using it yet, now is the time! All you have to do is open the Apple App Store to buy and download apps. Search for “Susan G. Komen 3-Day” and choose the 24-week or 16-week version of the app. Follow on-screen instructions, and for just $2.99 the app will be all yours to explore and use!

Have any more questions? We have answers!

How do I see my mileage goal for the day?

Tap the “Walk” icon, then scroll left or right to select the day (i.e., Week 22, Day 5) to view the mileage goal for the day.

To mark your walk complete, all you have to do is tap the “Walk” icon again, then scroll left or right to select the day (i.e., Week 22, Day 5). Double tap the day to mark the mileage goal for the day as complete. Great job!

How do I see my weekly training tips?

Tap the “Walk” icon, then scroll left or right to select the day (EX: Week 22, Day 5) and tap the “Tips” button to see the walking tip for that day. They’re a great way to stay motivated and excited as your training kicks into high gear!

Day 1 of the Susan G. Komen 3day walk in Novi, Michigan on August 4, 2017.

How do I track the distance and pace of my walk?

Tap the “Walk” icon, then scroll left or right to select the day (EX: Week 22, Day 5). Once you’ve selected the day and mileage you’d like to walk, tap “GO!” A countdown will begin. If you’ve selected a specific playlist, music will also start playing then to get you in the walking mood. As you walk, your distance and pace will be calculated. This will help you make sure you’re not pushing yourself too hard, and to see how your pace changes throughout your walk.

How do I share my workouts on social media?

To share workout information on Facebook and/or Twitter, tap the “Settings” icon from the main page, then tap “Sharing.” You’ll get to choose options for what platform you want to share on! If you’re part of our 3-Day Social Stars community, don’t forget to use #3daysocialstars and #sponsored when you share to earn points for the month!

How do I select which music to play while I’m walking with the app?

Great tunes help a walk go by quicker and easier! Just tap the “Settings” icon, then “Music.” You can choose from playlists, shuffle songs and other options to be the soundtrack to your training. Then, tap “Music” on the main screen, and choose which playlist you’d like to hear during your walk.

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What do I do if I start using the app after the training program has already begun for my 3-Day?

Don’t worry! You can advance to the current weekly training schedule by tapping “Choose Event” from the home screen and then “Walk.” A question will pop up, asking you if you want to catch up. Just choose that, and get walking!

How do I see stretching tips?

Yes, we even have these on the app too! From the Home screen, tap “Walk.” Next to the “Go” button, tap “Stretch.” You should know that the stretching program is a supplementary program available in the app store for a $1.99 additional fee. But, it’s worth it to keep your muscles fresh and loose!

Download the app in the Apple App Store now! Then, share your progress with us on social media. Good luck!

Note: Please keep in mind that the app is only available in the Apple App Store, not available for Android phones. If you don’t have an iPhone, or don’t want to purchase the app, you can find your 24-week or 16-week suggested training program at The3Day.org/Training.

Make the Most of Indoor Training

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As winter really picks up steam, and snow covers many parts of the country, it’s indoor training time for a lot of our 3-Dayers. After a few of you reached out on social media, asking for tips and inspiration to keep up with your training, even in colder temperatures. We are here to deliver! If you’re having trouble keeping up with your training goals indoors, we have some simple tricks to keep you on target.

Stay Motivated

We’ve talked to our coaches about their New Year’s Resolutions, but what are yours? We all know goal setting is important to organize your scheduled and keep up with your training plan, but they can also help you stay motivated! Give yourself weekly and monthly training goals, and pre-determine a reward for yourself.  If you need a little spa time, book a massage when you hit your goal of miles for the week. If you love shopping, buy yourself something nice when you get to the gym! Whatever it is, do something nice for yourself to help you stay motivated.

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Find What Gets You Going

Do you need to create a pump-up playlist? Let your favorite tunes motivate you. Do you like to get engrossed in a good story? Download a podcast. Have a TV show you want to binge watch? Bring your tablet or iPad to the gym and watch on the treadmill. Need a little time with your friends? Schedule a group work out with all your favorite people. Find what gets you moving and grooving, and use that to motivate your work outs.

Divide and Conquer

Tackle your mileage goal for the day in a few spurts. It will make the steps go quicker and let you conquer the other parts of your day with ease. Plus, if you’re walking long distances on a treadmill, it can get monotonous! So, instead of trying to walk 15 miles in a row, break it up throughout the day. Do an early morning gym visit and walk half of your goal, then head to the gym after work. You’ll get the same number of steps, but in a more manageable fashion.

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Spice It Up

We love our training walks, and getting to spend time with all of you as a 3-Day family. However, if the weather isn’t warm enough in your hometown, you might not be able to swing a long walk outside. How about walking laps around the local mall instead? Or, mix it up and get your cardio some other way! From spin class to group cardio and barre work outs, there are plenty of ways to get your heart pumping inside this season.

How do you get your steps in during the winter? What’s your favorite indoor work out? Tell us in the comments! It might just inspire your fellow walkers…

Melissa and David: 3-Day Power Spouses

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Today is Spouse’s Day, and we are lucky to have many spouses, along with significant others of all kinds, walk with us on the 3-Day. Their love and support mirrors the love and support that surround the pink bubble on our 60-mile journey. It’s inspiring to say the least! One such couple is David and Melissa from the Dallas/Fort Worth 3-Day.

They have been together for a decade, and now walk the 3-Day with their daughter Alex, plus four other couples! Together, they have walked and crewed and made themselves a staple in the “powerful pink bubble of love” that is the 3-Day.

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But it all started with Melissa. She is a breast cancer survivor (20 years now, and counting!), and walked her first 3-Day in 2007 along with her daughter. At the time, David was their walker stalker, but soon he was walking and crewing alongside them.

Melissa says that even now, “Doing the 3-Day as a couple is an extraordinary way to do the event! Sharing something that is so important keeps us focused on our shared values and we are there for each other when training is tough, motivation wanes, or simply to enjoy each other’s company. We both have full time careers that take up a lot of time and the world is a busy place. Training walks are ‛our time’ to shut down phones and just be together, talk about life, and plan for the future. We now walk long walks year-round.

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“When we are on event, we have the advantage of having our partner and best friend on site to share the experience, to take care of each other, to share that extra dessert in the evening or to bring each other coffee in the morning!”

That is the case whether you’re walking or crewing! Melissa and David have done it all, supporting each other when David didn’t think 60 miles was a big deal (Melissa still reminds him of this) or when Melissa took a tumble as part of bike safety crew (David helped her get back up and out onto the route). Those long miles together bring them closer every year.

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Melissa says that no matter how you get involved, the 3-Day is a great way to connect with your loved ones.

“The 3-Day brings us back to the sense of community where we are all in it together and if anyone is in need, then we have all failed — so the spirit of being there for each other is present in everything we do throughout the weekend. David and I live our marriage like this as much as possible, but life today can make us all a bit self-centered. The 3-Day always brings a wonderful experiential reminder of how powerful kindness really can be when someone is tired, hurting, losing motivation or simply walking with sadness and grief. There is no substitute for a kind word and a helping hand.”

Since they have started participating together, David has also spoken at the Opening Ceremony in Melissa’s honor, and Melissa spoke at the Camp Show in 2017. They are also training walk leaders and members of the Komen Advisory Council. The 3-Day has become a part of their life and their marriage, and they encourage other couples to also participate together.

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“I would say that any couple who are considering walking together should jump in. There is plenty of space for alone time and together time and time with your friends on the event. There are only upsides to walking with your partner — or even walking while a partner is on the crew. Making the 3-Day a family affair helps in every aspect of the event.”

Do you know a 3-Day couple, or are you part of one? Tell us how the 3-Day has brought you and your spouse closer in the comments!