Hi my name is Taylor Miller! I’m a certified personal trainer with a degree in exercise science who has an incredible passion for children with disabilities. I am also a Registered Behavior Technician working with children with autism at Rainbows’ United. I’m currently working on getting my master’s degree in psychology to get my Board Certified Behavior Analyst certification.
My passion for fitness and health began in high school when I was wrestling and running a significant amount to stay in shape and on weight for competition. The combination of wrestling, malnourishment and running led to overuse injuries and a desire to learn more about health and how to take care of my body.
After graduating with a Bachelors in Exercise Science I was a personal trainer for 3 years. During this time I developed programs for individuals with sports, weight loss, posture and alignment, and different running events such as 5k’s, 10k’s and half marathons. One lady in particular started with a couch to 5k program and after a year and a half lost over 100 pounds and runs half marathons now!
Structure
So you want to run a 5K? Whether this is your first 5K or Number 100, this plan can work for you. Why? As humans we are creatures of habit, and when we follow a program our bodies thrive and are able to progress much faster. With this 4-8 week plan you can prepare yourself for your first 5k or improve the time on your last.
Spending 5 minutes stretching before and after your runs, consistent and controlled breathing, staying hydrated before, during and after your runs are all small factors that could make a huge difference in how you feel, your ability to recover and the times of your run!
Accountability
I recommend always running on a track or outside rather than on a treadmill, but depending on what you have access to, anything is better than skipping days. Having a smart watch to track your running distances and times will be beneficial to keeping yourself accountable. Keep a running log of what you did on what day, how you felt, and your distances and times, so you can track your improvement each week. Try getting your friends and family involved. Having someone working out with you holds you both accountable.
Success and Progress!
Week 1
Day 1– 1 Mile as fast as you can (Walk, jog, or run, whatever you do, time yourself. Try to do this on a track or outside with smart watch!)
Day 2– Rest/Cross Training (Sore? Take a rest day or the kids to the park to stay active. Not sore? Play a game of basketball, do some yoga or go for a walk with the family!)
Day 3– 40-60 min easy run Beginner-Walk/Jog Intermediate/Pro Jog/run (Either way record distance and time)
Day 4– 30-45 min easy/cross training (rest if needed)
Day 5– 8-12x 400m fast 200m easy (On a track this would be one lap fast, ½ lap easy) x8-12
Day 6– Rest/Cross (Sore? Take a rest day or the kids to the park to stay active. Not sore? Play a game of basketball, do some yoga or go for a walk with the family!)
Day 7– 30-45 easy run Beginner-Walk/Jog Intermediate/Pro Jog/run (Either way record distance and time)
