Important Training Tips for First Time 3-Day Walkers

Walkers taking a break to stretch at the 2024 Denver 3-Day.

There’s an exciting 60, 40 or 20 mile walk ahead of you at the Susan G. Komen 3-Day®. No matter the distance you choose, training is an essential part of the journey. Our training walks and tips will get you ready to take on the challenge, regardless of your current fitness level. 

Here are some tips to get you started: 

  • Walking 60, 40 or even 20 miles is a physical commitment. We have created training schedules to help you prepare for a safe and comfortable event. The schedules serve as guidelines. If you can’t fit the entire walking schedule into each week, try to do as much as you can. It is important to increase your mileage incrementally leading up to the event. 
  • Before you start, consult with your doctor to discuss concerns and medical conditions. 
  • A lunchtime or evening walk can help fit training into your work week. You’ll probably find that the weekends will be when you train the most, but this will differ from person to person. Track your progress by how much your mileage increases each week, rather than the number of individual training walks. 
  • Contact your coach for additional training advice and motivation, and post/scroll your event Facebook group for inspiration. 
  • Look for official training walks being led in your area at the3day.org/trainingwalks. These are led by your fellow 3-Day participants who have volunteered to be training walk leaders and are an excellent way to train, meet fellow walkers and have some 3-Day fun!
  • Make sure you invest in good socks and shoes. 
  • Don’t forget to wear all clothing before the event to see how everything works for you. 
  • Train, train and TRAIN before the 3-Day. 

For more training support, visit the3day.org/tag/training.  

Cliff’s Crew: 20 Years of Family, Hope and the Quest to End Breast Cancer

Cliff M. and his team, Cliff's Crew, at the San Diego 3-Day.

Cliff M. has been an inspiration to many in the Susan G. Komen 3-Day® community, leading his team, Cliff’s Crew, in the journey to end breast cancer. His passion and unwavering dedication to the 3-Day began in 2002, after the heartbreaking loss of his dear friend, Betty Lou, to breast cancer. The following year, while watching a TV commercial about the 3-Day in Santa Barbara, Cliff said to his wife, “I want to do this in memory of Betty Lou.” And so, his journey began—and continues to this day. 

A 20-Year Legacy of Hope 

This year marks Cliff’s Crew’s 20th anniversary of participating in the 3-Day. Since 2005, the team has raised more than $1 million dollars for breast cancer research and is recognized as a Lifetime Fundraising Commitment Team. Their heartfelt motto: “Our journey will end when a cure is found,” reflects their profound commitment to finding a cure.  

Cliff’s Crew has become a symbol of hope, inspiring not just strangers, but family and friends alike. Over the years, Cliff has trained more than 100 women and men for the 3-Day and has walked alongside his wife, his son, Brian, his daughter-in-law, and even his two granddaughters. 

His granddaughter, Taylor, now 29, was so deeply moved by the 3-Day community that she decided to pursue a career in medical physics. She specializes in childhood cancer survivorship and treatment-related breast cancer risk at MD Anderson Cancer Center. 

“We didn’t realize the 3-Day would make such an impact on Taylor’s life choices, but it did, and we are so proud of her,” Cliff said. 

The Strength of Family 

Cliff and his beloved wife, Karen.

When you speak to Cliff about his team and his journey, you immediately sense his genuine love, excitement and passion for the Pink Bubble—the unforgettable community surrounding the 3-Day. But Cliff’s story also includes personal hardships too, like many in the 3-Day community.  

A few years ago, his beloved wife, Karen, was diagnosed with pancreatic cancer, and Cliff was diagnosed with prostate cancer.  Despite these personal trials, Cliff has continued with his family’s quest to end breast cancer. 

“We joked about it when she was first diagnosed,” Cliff recalled. “She said to me, ‘Here you are walking for breast cancer since 2002, and you ended up with prostate cancer, and me with pancreatic cancer.’ She fought for a year and a half, then passed away in 2022 with a smile on her face, the same year we would have celebrated our 50th anniversary.” 

Before Karen passed away, she had one final wish. “I remember her telling me, ‘Make sure you go down to San Diego,” he said. And two weeks later, he did, continuing the walk she had encouraged him to finish.  

Supporting From the Sidelines  

At 76, Cliff no longer walks in the 3-Day, but he remains a fixture at the San Diego 3-Day, supporting his team year-round and raising at least the annual minimum of $2,300. Cliff’s Crew is now managed by his son, Brian, and friend, Jana Armendariz. 

“I am not as strong as I used to be, but I am still here supporting the team, cheering them on, going to San Diego and raising money not just for a cure for breast cancer, but hopefully for all cancers,” Cliff said. 

For Cliff, the 3-Day is not just an event—it’s been a life-changing journey he will always cherish. “When people ask me questions about the 3-Day, I always tell them, ‘Come join me and I promise you it will change your life like it did mine,” Cliff said. 

Visit the 3-Day to register and learn more. 

From 3-Day Supporter to Breast Cancer Survivor

Nicole S. and her family at the 2024 Susan G. Komen 3-Day in San Diego.

Nicole with her husband and sons at the San Diego 3-Day in 2024.

In 2009, Nicole S. walked in her first Susan G. Komen 3-Day® with her mom and sorority sisters in San Diego, unaware of how deeply breast cancer would one day affect her life. By 2024, she was walking againthis time as a two-year breast cancer survivor. 

“Both 3-Day walks were meaningful, but being a survivor this time around made it extra special and emotional,” Nicole said. 

In 2022, Nicole was a mom to two little boys and a busy orthodontist when she noticed a change in her left breast around the time she stopped breastfeeding her youngest. Her husband urged her to reach out to her doctor, and things moved fast. After an ultrasound and diagnostic mammogram, Nicole was diagnosed with stage 3, HER2-positive, hormone receptor-negative invasive ductal carcinoma with a subcategory of inflammatory breast cancer.

During one of her chemotherapy sessions, Nicole texted her mom and friend: “When I beat this disease, I want to walk a 3-Day with you guys again.” And they held her to it. 

Nicole’s treatment was intensesix rounds of chemotherapy every three weeks, a non-nipple-sparing double mastectomy, axillary lymph node dissection and 33 rounds of radiation therapy. Through it all, she stayed determined. 

Nicole and her team, Breasties Against Breast Cancer, in San Diego at the 2024 3-Day.

In November 2024, Nicole completed her second San Diego 3-Day with her mom and seven friends. “My favorite part of the 3-Day was walking alongside the women who prayed and supported me throughout my treatment,” Nicole said. “And the support from the San Diego community is unmatched.” 

This year, Nicole said her team, “Breasties Against Breast Cancer,” will return bigger and stronger than ever. 

Nicole and her parents at the San Diego 3-Day in 2024.

Visit the 3-Day to register and learn more. 

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.