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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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. 

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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. 

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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. 

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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.

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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!

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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. 

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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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