It’s Time to Train for the 3-Day

Burt Lipshie has been a longtime training walk leader for the Susan G. Komen 3-Day.

With this year’s Susan G. Komen 3-Day® season fast approaching, it’s important to start training now. No matter if you plan to walk 20, 40 or 60 miles, preparing your body and mind is key to a successful experience.   

Why Training Matters 

Think of training as the foundation of your 3-Day journey. It strengthens you physically and mentally and ensures you’re ready for the up to 60-mile challenge to end breast cancer. The 3-Day events take participants through Denver, Boston, Dallas/Fort Worth and San Diego; each with unique routes, terrain and weather. While each route is carefully designed to accommodate all fitness levels, training beforehand is critical. 

Start Here 

One of the best ways to train is by joining one of the 3-Day training walks. Led by volunteers who are experienced participants, the training walks are a great way to build your endurance, boost your motivation and meet fellow 3-Day walkers. Burt L., a longtime training walk leader from New York, urges everyone who is registered for the 3-Day to train as much as possible. 

“People have said to me, ‘I don’t need to train for the 3-Day. I do marathons, I’m in great shape,’” Burt recalled. “My response to them is that the 3-Day is different. You get up and do it again, and then you get up the next day and do it again. Training is critical because you need the miles on your legs, and you need the miles on your feet.” 

Burt and his training walk group strive to meet monthly, walk 10 to 20 miles together and always end their walks with pizza. “The people in this group each walk at different 3-Day events, but we train and prepare together, and it’s a great way to look forward to the 3-Day,” he said. 

Training Tips  

Training looks different for everyone, so find what works best for you. Here are a few important training tips:  

  • A great place to start your training is by checking out the 3-Day training schedules.  
  • Schedule back-to-back training walks (it’s Day 2 and 3 that are hardest on-event). 
  • Your feet will swell, so invest in a good pair of shoes that are a full size bigger than your usual size. 
  • Increase your walking mileage by setting new weekly goals. 
  • Find a training buddy. It’s easy to type in your zip code on our Training Walk Calendar and find other participants in your area.  
  • Don’t forget to train in the shoes you plan to wear at the 3-Day! 

Visit the 3-Day to connect with the 3-Day community and learn more about training.

Please note: The health, safety and training information provided to you in connection with your participation in the Susan G. Komen 3-Day® is not intended to replace or be construed as medical advice and any such information is not a substitute for seeking medical advice or treatment from your medical provider. Before starting any exercise program or following any recommendations, advice or other instructions regarding training for the Komen 3-Day or any athletic event, you should first consult a physician and have physical examination. 

From Walker to Medical Crew: Kirstin B.’s Inspiring 3-Day Journey

Kirstin B. began her journey with the medical crew in 2016 as an emergency medical technician at the Philadelphia 3-Day.

Kirstin B. first participated in the Susan G. Komen 3-Day® when she was just 15, walking in memory of her godmother who passed away from breast cancer when Kirstin was a child. Today, as a registered nurse, Kirstin plays a vital role on the 3-Day medical crew.  

She began her journey with the medical crew in 2016 as an emergency medical technician at the Philadelphia 3-Day. After becoming a registered nurse, she volunteered at all 3-Day events starting in 2022, except for San Diego, where she still walks as a participant. 

“When I started the 3-Day, I did it for my godmother, now I do it for everyone who is here walking,” Kirstin said. “I am so grateful to use my skills to help encourage and assist participants in achieving their walking goals.” 

Kirstin and her parents at the Komen 3-Day.

The medical crew is an essential part of the 3-Day, offering support to walkers in need of medical assistance. These dedicated volunteers, who are licensed health care providers, staff the medical tents at each 3-Day location. They are available daily from 6 a.m. to 8 p.m., ready to treat everything from blisters and knee pain to dehydration and bee stings. The crew also provides medical support at the pit stops, along the route and at camp. 

“We’ve seen some serious medical problems like stroke and choking,” Kirstin explained. “In those situations, we immediately call 911 and make sure the person gets to the hospital.” 

While the days are long for 3-Day medical crew members, the reward is more than worth it for Kirstin. 

“It’s so fulfilling to listen to someone’s story of why they walk while I patch up their blisters or help them with their medical issue,” she said. “It’s even more rewarding to see them out the next day, continuing their journey, and to encourage them throughout the event.” 

One memorable moment for Kirstin took place at the 2022 Boston 3-Day, when she met a couple whose daughter, Ashley, died at the age of 36 from breast cancer.  

“I was helping them with their blisters, and they told me about Ashley. She was a mother of four, and her youngest was only 18 months old when she passed away,” Kirstin recalled. “I felt privileged to help them fulfill their commitment to walk 60 miles in memory of their daughter.” 

Kirstin had the honor of walking across the 3-Day finish line with Ashley’s parents. “Moments like that keep me coming back to the medical crew every year,” she added. 

In 2023, Kirstin served as a medical crew captain in Chicago, and this year, she will do the same in Boston. 

In 2025, Kirstin Brown will be the captain for the New England 3-Day.  

Are you interested in joining Kirstin on the medical crew? If so, send us an email at: 

2025crew@the3day.org or visit the 3-Day for more information. 

Statements and opinions expressed are that of the individual and do not express the views or opinions of Susan G. Komen. This information is being provided for educational purposes only and is not to be construed as medical advice. Persons with breast cancer should consult their health care provider with specific questions or concerns about their treatment. 

Spring into Action

A group of walkers on the route of the 2024 San Diego 3-Day.

Spring is a great time to connect with your network and ask for donations to your Susan G. Komen 3-Day® fundraising campaign. To help you gain momentum, we compiled a list of our favorite outdoor fundraising activities. 

Lemonade Stand 

Set up a lemonade stand at a local park or in front of your home. You can make your own lemonade or buy some pre-made. Make a sign and draw the pink breast cancer ribbon on it to attract people’s attention. When you get a customer, be sure to tell them about your 3-Day fundraising campaign and why it’s important to you. Post your lemonade stand on social media to get more customers! 

  • Suggested price: $1 per cup 

Host a Sports Event 

With the warm weather and the sun setting later each day, it’s a great time for some friendly competition. Rally sports enthusiasts and philanthropists alike by hosting a tournament to raise money for the 3-Day. Whether it’s basketball, golf, baseball, or pickleball, charge a participation fee or encourage teams to fundraise leading up to the event. It’s a fun and active way to raise funds while fostering camaraderie. 

Start with warm leads! If you go to a gym or workout class/studio, ask if they would be willing to donate space/time for the venue. Ask local clubs/organizations, such as golf courses or intramural sports leagues, for help to establish rules and build the tournament. This could also be a good sponsorship or in-kind donation opportunity. Be sure to advertise on social media and local online community boards. You can also hang flyers in local businesses or contact local news stations to spread the word about your event. 

  • Suggested entry fee: $25 

Spring Cleaning Yard Sale

Turn clutter into contributions by hosting a spring-cleaning yard sale! As you sift through all the things you’ve collected, put aside anything that may come in handy for someone else. Spread the word by posting on social media and hanging signs around your community. Display information about the 3-Day and how the proceeds will make an impact. Print signs with your QR code so people can make an additional donation if they’d like, and don’t be afraid to price items higher than you normally would since it’s going to such an important cause!

  • Suggested price: nothing lower than $5

Plan a Car Wash 

Gather a group of friends, make some signs and spend a few hours washing cars. You can set up in the parking lot of a school or church (with permission of course!), or even on your block if you have the space. Make sure your signs indicate you’re raising money for breast cancer. 

  • Suggested price: $15 per car 

Plant Flowers for a Cause

Embrace the spirit of renewal by organizing a community flower planting event. Partner with local nurseries or garden centers to source flowers and supplies, then invite participants to plant blooms in exchange for donations. It’s a beautiful way to honor loved ones affected by breast cancer while beautifying your neighborhood.

  • Suggested donation amount: $25 and go up in $10 increments based on the creation! 

Mow Lawns  

Channel your inner landscaper and offer lawn mowing services for donations. Spread the word in your community and schedule mowing sessions throughout the season. Whether it’s a one-time mow or a recurring service, every mowed lawn can make a difference. 

  • Suggested amount: $20 

Craft Bird Feeders from Toilet Paper Rolls 

Looking for an activity to do with the kids? Get crafty for a cause by transforming ordinary toilet paper rolls into charming bird feeders. Host a DIY workshop or sell pre-made feeders at farmer’s markets or other local events. Not only will this raise funds, but it also promotes environmental awareness and provides our feathered friends with a tasty treat. 

  • Suggested workshop fee: $20

Organize a Neighborhood Walk 

Give your loved ones a peek into the Pink Bubble with an organized neighborhood walk to raise awareness and funds for breast cancer research. Choose a scenic route, set a fundraising goal, and invite friends, family and neighbors to join in solidarity. Consider incorporating pink attire or accessories to make a bold and fun statement of support. Maybe you can even have a contest for best dressed!

  • Suggested donation amount: $15 

Go Door-to-Door with a Purpose 

Turn a training walk into a double positive! Knocking on doors may seem old-fashioned, but it’s still an effective way to engage with your community and garner donations. Arm yourself with informational flyers, donation envelopes and plenty of enthusiasm to share your story and spread the word about the 3-Day.

  • Suggested donation amount: $25 

We hope these fundraising ideas help you reach your 3-Day goal. If you’re looking for more ways to solicit more donations from the comfort of your own home, take a look at these fundraising ideas. 

Stay motivated, and remember, every donation brings us one step closer to a world without breast cancer.