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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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.

Weekly Episodes



First Time 5k Checklist



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




Press Play Dates for Madison 5ks!




Live Interview Videos




First Time 5k Live Interviews



Upcoming 5ks


Events in February–May 2024



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We are LIVE from Barks on Bourbon for Kibble 4 A Cause ❤️🐾

Raising awareness & collecting food, supplies and donations for all of our furry friends at Brown Paws Dog Rescue, Dane County Humane Society, Fetch Wisconsin Rescue, Czar's Promise, Underdog Pet Rescue of Wisconsin, Inc. Albert's Dog Lounge and 9 Lives Rescue!

➡️ DONATE NOW AT MAGIC98.COM ⬅️

Special thanks to our AMAZING sponsors for making this all possible: Prairie Fire Yoga and Wellness, Pet Supplies Plus - Fitchburg, WI, Teacher's Pet Training Academy, Levy Giving Fund, Gunderson Funeral & Cremation Care, Tito's Handmade Vodka, Rubin's Furniture, Forever Home Real Estate Powered by Badger Realty Team, EarthWise Pet Madison, New View Painting, Signs By Tomorrow - Madison, Reporting For Doody - Pet Waste Management
... See MoreSee Less

We are LIVE from Barks on Bourbon for Kibble 4 A Cause ❤️🐾

Raising awareness & collecting food, supplies and donations for all of our furry friends at Brown Paws Dog Rescue, Dane County Humane Society, Fetch Wisconsin Rescue, Czars Promise, Underdog Pet Rescue of Wisconsin, Inc. Alberts Dog Lounge and 9 Lives Rescue! 

➡️ DONATE NOW AT MAGIC98.COM ⬅️

Special thanks to our AMAZING sponsors for making this all possible: Prairie Fire Yoga and Wellness, Pet Supplies Plus - Fitchburg, WI, Teachers Pet Training Academy, Levy Giving Fund, Gunderson Funeral & Cremation Care, Titos Handmade Vodka, Rubins Furniture, Forever Home Real Estate Powered by Badger Realty Team, EarthWise Pet Madison, New View Painting, Signs By Tomorrow - Madison, Reporting For Doody - Pet Waste Management

Check out episode #9 of my LIVE INTERVIEWS & First Time 5k.
An inspiring story with my guest Jane, a 72-year old runner from Madison!

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3 weeks ago

Check out our newest episode and LIVE interview with tri team owner and head coach Miranda Bush:
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