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.

FIrst Time 5k Checklist

Meet your Coach

Petra Kilian

PETRA KILIAN is a USAT certified triathlon and running coach and lives in the Madison area. After competing for more than 10 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

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