First Time 5K: Recent Episodes
Petra
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.
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.
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Your last week of training is here, so celebrate big. Pick out a fun race outfit, rally your friends and family together 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 we are looking forward to hearing from you and reading your reviews. Please share with others if you liked this podcast. Now, go on and finish what you started.
Download the training guide Here.
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Welcome to week Eleven and your 5k training "taper", the "more rest/less running" phase of your training! You have come so far and 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 the start line. Enjoy the finish, some cool tunes and a few more sprints to go!
Download the training guide Here.
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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 more 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 now all signed up for the 5k race of your choice and if you like, add meaning to the race by choosing one to support a charity.
Download the training guide Here.
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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.
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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.
Download the training guide Here.
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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 push you forward.
Download the training guide Here.
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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 for this week is: You are half-way through your training after completing this week.
Download the training guide Here.
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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 your life and become a fitter you! You will learn how to pick up the pace a little. Enjoy the tunes!
Download the training guide Here.
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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.
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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 training guide Here.
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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.
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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 that carry you to the end.
Download the training guide Here.
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