For the last 13 years, it has been our honor to put on Title 9Ks. Our events are different, and we like it that way! Over time, our run series has grown a fan base, visited different cities and become one of the only run events to continually celebrate dedicated stroller divisions. This year, it is with great excitement that we announce we have added even more fun to our series.
Our annual Title 9K’s are coming up in Chicago and the Bay Area and we can’t stop thinking about them! So much that we thought we’d come up with a run plan for those of you who would like extra motivation or don’t know where to start. You may be wondering, how many miles is a 9K? Well, to be exact: 5.59234073 miles, but for the sake of sanity, let’s call it 5.6. But don’t worry, if you haven’t run at all in the last 5 years, or if you’ve been running for the last 5 years straight, we’ve got a training program for everyone, and we mean everyone – all ladies and their kids, moms, sisters and girlfriends. This race is all about having a good time!
Built for those who would like to walk with a little jog mixed in between, you only work out 4 days a week, 3 walking/running, and one doing cross training. The workouts are written as: 1/1 x 11. The first number is minutes to run followed by minutes to walk. So 1/1 is one minute of running followed by one minute of walking.
Start your workout by warming up for 5 minutes – a brisk march or light jog will do. Bored? Try some squats! Anything to amp up your heart rate! At the end do your heart a favor and cool down for 5 minutes. Finish with stretches holding each one for 15-30 seconds! You want to keep those worked muscles loose and limber!
You’ll need to mix cross-training sessions into your workout. These are extremely important; they balance your muscle groups reducing your chance of injury. Examples of cross-training include: swimming, water running, cycling or spinning, elliptical and rowing! Anything to pump your heart rate and work those muscles.
WALKING TRAINING : Bay Area Title 9K
WALKING TRAINING : Chicago Title 9K
Are you ready to run 5.6 miles!? We’re here to get you there. This plan is intended for those who are already able to run a couple of miles. If you don’t think you’re there, spend a week walking for one minute and jogging for 11. Do this for a few days before kicking into this plan – and once you get started, if you need to break in bouts of walking during your runs, that’s okay too!
If you need to switch days to accommodate your schedule, and swap a run for a rest day, that’s fine. Your EZ runs should be a comfortable pace to help loosen your muscles. The cross training (CT) sessions held once a week are extremely important; they balance your muscle groups reducing your chance of injury. You will also avoid getting bored with running and can continue to train if you inhibit certain injuries. Examples of cross-training include: swimming, water running, cycling or spinning, elliptical and rowing!
RUNNER TRAINING : Bay Area Title 9K
RUNNER TRAINING : Chicago Title 9K
We’ve laid the groundwork, now the hardest part is up to you – getting out there and training! But don’t worry, you’re not alone! If you have a question, are looking for help, or just need to vent about your last run, check out the group pages for both the Bay Area and Chicago Title 9Ks.
Are you ready? Keep us updated on your progress, share your goals, and post pictures below! We would love to hear from you!
See ya’ll soon!
A big fat thanks to everyone that made it out to our Annual Mother’s Day Title Nine 9k Race this year. Especially to those volunteers that help us keep the Boulder Reservior spiffy. We had 1588 make it to the finish line. Below are the top 5 Ladies by place. To see where you placed go here. This race holds a place really close to our hearts. So we hope that any of you that were not able to make it out this year will come join us for 2010. Make sure to check out the pictures above and share what brought you or keeps bringin’ you out to our little race.
All Photos taken by Christina Kiffney Photography
|1. Helen Cospolich||Breckenridge, CO||Women 30 to 34||38:16||6:15|
|2. Ellen Hart||Denver, CO||Women 50 to 54||39:13||6:24|
|3. Kerrie Wlad||Longmont, CO||Women 35 to 39||39:30||6:27|
|4. Jennifer Cubillas||Louisville, CO||Women 40 to 44||40:00||6:32|
|5. Teri Cady||Louisville, CO||Women 30 to 34||40:18||6:35|