First Time 5K
First Time 5K
Playlist by First Time 5KThis 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…Follow the podcast:
14 clip(s) in playlist
Madtown runs fall 5k's
Enjoy a summary of your Madison 5k races for the remainder of 2023. Train along with my FIRST TIME 5k life-feel podcast and a free 12-week plan. Happy training, your coach PETRA.
01:36
LACE UP & START
Episode 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…
26:50
LEARN & FEEL THE RUN
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 …
25:29
STICK WITH IT
Episode three and 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 tr…
25:46
DISCIPLINE & CONSISTENCY
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 increas…
33:51
BELIEVE IN YOURSELF
Your key workout five is here! You've come a 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 yo…
33:49
GETTING STRONGER
Your week six 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…
30:48
YOU GOT THIS
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 a…
31:28
THE GRIND
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 wi…
30:48
GO BIG OR GO HOME
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…
42:09