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…

Goal Setting: Make 2018 Your Best Year Yet

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New year, new goals! It’s the perfect time to take stock, and plan for your best 2018 possible. With less than nine months until our first 3-Day of the year (you read that right!), setting goals now for your training and fundraising will set you up for success. To help you get started, we have tips to help you set goals that are attainable but still inspirational.

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Write them down

Writing goals down helps them stick in your mind, and gives you a visual representation of them to keep throughout the year. Set short term goals that you can check off each week or month. This will keep you motivated, and allow you to take smaller steps towards whatever your year-end goal might be.

Make them specific

As you outline your goals, make sure you’re detailed in your wording.

For example, instead of saying, “I want to train more before the 3-Day,” say “I want to train three times a week, and walk at least 20 miles per week through June.” Give yourself numerical, trackable goals.

This helps you be honest with yourself about what you truly think you can achieve, and track your results more easily.

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Be realistic but enthusiastic

Goal setting can be difficult, because you want to set yourself up for success, but still challenge yourself.

By being enthusiastic about what you want to achieve, while allowing for realism about your time constraints or other commitments, you’re going to amaze yourself with what you can achieve.

Take action

Once you set those goals, don’t forget to do them! Lots of people make resolutions for the New Year, and then forget about them. This is why writing your goals is key. Put them in a spot you will see every day so you’re always reminded of what you want to achieve.

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Believe in Yourself

No matter what your goals, remember that you are awesome just as you are! If you slip up, or face setbacks throughout the year, never give up. You can do anything you set your mind to! We think every 3-Dayer is truly something special.

What are your goals for 2018? Tell us in the comments!

If one of your 2018 goals is to join the 3-Day, the perfect time is NOW! Through February 5th, you can get $20 off your registration fee. Sign up today!

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