First Time 5K

• MEET YOUR COACH

  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 [email protected] omnystudio.com/listener for privacy information.

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• LACE UP & START

  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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• LEARN & FEEL THE RUN

  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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• STICK WITH IT

  TRAINING WEEK THREE: 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. See omnystudio.com/listener for privacy information.

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• DISCIPLINE & CONSISTENCY

  TRAINING WEEK FOUR: 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.See omnystudio.com/listener for privacy information.

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