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First Time 5K

First Time 5K

Written by: Petra
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About this listen

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.

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Episodes
  • MEET YOUR COACH

    MEET YOUR COACH
    Jun 2 2022

    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 to hear from you and you can get in touch with her at petra@midwestfamilymarketing.com.

    See omnystudio.com/listener for privacy information.
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    4 mins
  • LACE UP & START

    LACE UP & START
    Jun 2 2022

    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.
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    27 mins
  • LEARN & FEEL THE RUN

    LEARN & FEEL THE RUN
    Jun 2 2022

    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.
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    26 mins
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