First Time 5K
This podcast is for every runner out there: The absolute beginner to the starter-over! It's energetic, vibrant and fun! Starting with week ONE and every week following, coach PETRA leads every key run of your training week; explains and guides you through every step. Each workout starts with a 5-minute warmup walk, followed by the main run and finishes with a 5-minute cool-down walk. The workout is guided and motivates with euro dance tracks that inspires and pushes you to the end of each key run. What's more, enjoy a famous running quote at the end of each episode and a word from your host, Pat Gallagher.
Episodes
PETRA KILIAN is a USAT certified triathlon and running coach and lives in the Madison area. After competing for more than 12 years in triathlon and running, she started her own coaching business and helped numerous athletes to succeed in racing.
Her approach is following simple training plans, a consistent training attitude, definitely a lot of personality, well rounded communication and loads of fun. Listen for yourself! She loves...
TRAINING WEEK ONE: Your first training week is here! Coach Petra starts out right away with your first key workout of the week and coaches with simple instructions. Enjoy the first workout which eases you from walk into run intervals and keeps you on track with fun motivation verbal cues and music tracks that carry you to the end.
Download the training guide Here.
See omnystudio.com/listener for privacy information.
TRAINING WEEK TWO: Your second key workout is here and coach Petra emphasizes the importance of consistency going forward with your 5k training. Learn how it feels to become a runner (again?). Motivation cues and music continue to guide and push you to finish all the way through this routine.
Download the training guide Here.
See omnystudio.com/listener for privacy information.
TRAINING WEEK THREE: Your third key workout of the week is here! Coach Petra talks about the importance of "sticking with it". This week is all about a life-style change. As some key runs stay the same, we also make little changes every week to build endurance, run stamina and speed.
Download the training guide Here.
See omnystudio.com/listener for privacy information.
TRAINING WEEK FOUR: Your key workout for week four is here and with that coach Petra continues to guide you with energy and fun motivational cues! You have made a life change now and are part of a community called RUNNERS! Welcome to completion of phase One of your 5k training. Note that your long run time now increases.
Download the training guide Here.
See omnystudio.com/listener for privacy information.
TRAINING WEEK FIVE: Your key workout five is here! You've come a very long way. Coach Petra talks about how believing is key for success; success to get through all 12 weeks of training. You can do this and we are here to guide and help you. As you start phase two of your training, you will make more room for running in your life and become a fitter you! You will learn how to pick up the pace a little. Enjoy the tunes!
TRAINING WEEK SIX: Your week six of twelve and key training workout is about to start. Even if the distance and intensity stays the same, you always take something new from each run and every time you lace up your shoes. Continue to stick with it and experience getting stronger with each run, and every step you take. Cool fact for this week is: You are half-way through your training after completing this week.
TRAINING WEEK SEVEN: Wow, you are about to start week Seven of your 5k training. YOU GOT THIS! Running endurance, stamina and speed is now improving. As you continue to train and stick with the plan and consistency you will also run into challenges. Make your runs a priority and you will make it through. Coach Petra helps and guides you through the key workout of the week and per usual has selected some kicker euro tracks to p...
TRAINING WEEK EIGHT: Hello! Key workout and week Eight has arrived, runner! This week we are learning to run longer and further with less breaks but keep the fun going. Coach Petra is here to guide you through every step and sticks with you while you keep on grinding through. As you run longer it's sometimes tough to stick with it but don't give up, go all the way with us and some way-cool tracks to help you along the way.&nbs...
TRAINING WEEK NINE: You are getting race-fit! Week Nine is here and with this, you are "peaking" as it's called in training. You are about to finish up the grind of your training. We are proud of you! Now you experience yourself as a real runner and learn what a Fartlek run is all about. Let's add even more fun to the mix with some speed intervals. You choose when and how fast.
Download the training guide Here.
See omnystudio.c...
TRAINING WEEK TEN: It's almost race day! Week Ten is here and so is the biggest week of your 5k training plan. 3 short training weeks to go! This week we try to eliminate breaks and run longer and faster. We continue with Fartlek intervals that will be cued this time - every single one. What a fun key workout - let's go! Make sure you are signed up for the 5k race of your choice and if you like add meaning to the race by choos...
TRAINING WEEK ELEVEN: Welcome to week Eleven and your 5k training "taper", the "more rest/less running" phase of your training! Often times, runners speak of this week being the toughest of them all. Rest, wait and get your head into the right space. You have come so far; now is the time to pick a race, commit, and make it happen. You put in the work, so let's finish together. Coach Petra will sharpen you as a runner and get you to...
TRAINING WEEK TWELVE: Your last week of training and race day is near, so celebrate and celebrate big. Pick out a fun race outfit, and rally your friends and family to cheer you on. Race day is almost here! You have come so far. Coach Petra will guide you one last time through your key workout and help you sharpen up your body, fitness & mind, and get you ready for race day. We hope you enjoyed every episode and look forward to...
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