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…

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13 clip(s) in playlist

MEET YOUR COACH
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 c…
04:28
LACE UP & START
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 …
26:50
LEARN & FEEL THE RUN
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. Dow…
25:29
STICK WITH IT
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…
25:46
DISCIPLINE & CONSISTENCY
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 …
33:51
BELIEVE IN YOURSELF
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 mo…
33:49
GETTING STRONGER
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 e…
30:48
YOU GOT THIS
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 th…
31:28
THE GRIND
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…
30:48
PEAK IT UP
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 …
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