We love the Title 9K for so many reasons: it is a celebration of women and girls, of sport, of coming together outside and moving, all while making new memories. We cherish that it has a place for every pace, from our baby jogger walker division all the way to those who crowd the beloved “Think You’re Gonna Win It” pace sign at the front. Besides, who could say no to a race that is both an instant personal best at not 5K, not 10K, but 9K distance, and that boasts a chocolate aid station mixed in amidst the water on the course? Not us!
We want to make sure that runners and walkers alike cross the finish line strong, so we have put together a simple training plan to prepare for any Title 9K in just 9 weeks. The countdown has begun – and we can’t wait to see you at the finish!
TRAINING GUIDE KEY
RUN: Left foot, right foot, left foot, repeat – whatever pace is comfortable, that’s the pace to run! Get out there and put one foot in front of the other. Let run days be about distance, and not about speed.
CT: Cross training, abbreviated here as CT, can be a great addition to a running plan, but is not necessary. Cross-training could include other aerobic activities such as cycling, swimming, walking, hiking or even snowshoeing and cross-country skiing if conditions allow. Strength training and plyometric work is that great too – just don’t overdo it! Those run days are important.
REST: Yes – rest is necessary! This could either be an active rest day, such as restorative yoga or a light day hike, or it could be complete rest. Our bodies need this time to rebuild and recover so we can tackle the next big activity. Enjoy those rest days. The race will be here before we know it!
WALKERS: The first number is minutes to run, followed by minutes to walk; this is often referred to as “The Galloway Method.” Thus, by week 8, the program starts with 3/1 x 10, meaning 3 minutes of running, 1 minute of walking, repeated 10 times.
While we absolutely advocate a getting out and moving, before beginning any fitness regimen, please consult your physician to assure it is appropriate for you.