First Time 5K


This podcast is for every runner: 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 motivated with euro dance tracks that inspire and push you to the end of each key run. Enjoy a famous running quote at the end of each episode and a word from your host, Pat Gallagher.

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Weekly Episodes



First Time 5k Checklist



Want to do it at your own pace? Download the Full Training Guide!



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 petra@midwestfamilymadison.com.


Press Play Dates for Madison 5ks!






Upcoming 5ks


Events in July–October 2023



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4 days ago
First Time 5k

UW Masters swim day 2 was super fun & our soft opening is off to a great successful start!
Join us in January when a new session starts! PM-me for questions!
... See MoreSee Less

UW Masters swim day 2 was super fun & our soft opening is off to a great successful start! 
Join us in January when a new session starts! PM-me for questions!
5 days ago
First Time 5k

Madison runners: A 2-Mile fun run for a good cause!

Join the 1st Annual BRIGHT LIGHTS 2023 | FUN RUN FUNDRAISER benefiting “Girls on the Run”!

MONDAY, DECEMBER 18th at 5:30 pm.
The run begins and ends at the Sheraton Hotel, 706 John Nolen Dr.
Bring your gal pals/others for fun, a 2-Mile run through the Olin Park lights. Enjoy complimentary apps and cash bar after.
... See MoreSee Less

Madison runners: A 2-Mile fun run for a good cause!

Join the 1st Annual BRIGHT LIGHTS 2023 | FUN RUN FUNDRAISER benefiting “Girls on the Run”!

MONDAY, DECEMBER 18th at 5:30 pm.
The run begins and ends at the Sheraton Hotel, 706 John Nolen Dr.
Bring your gal pals/others for fun, a 2-Mile run through the Olin Park lights. Enjoy complimentary apps and cash bar after.
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