Ice Bath Antics, Treadmill Trivia and Running News | TRC Show Ep1 - The Running Channel

Aug 13, 2025

Intro

This is a quick summary of Ice Bath Antics, Treadmill Trivia and Running News | TRC Show Ep1 from The Running Channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Interval session: two sets of descending repeats (5‑4‑3‑2‑1) at 5K race pace, 60 s recovery between reps, 3 min between sets.
Plantar‑fascia care: roll a frozen water bottle under the foot, add calf‑raises, hamstring & glute work – the “Goldilocks” loading principle.
Motivation tip: run as soon after waking as possible; pre‑warm kit on a radiator for a toasty start on cold mornings.
Ice‑bath challenge: a monthly fun test (not a prescription) – keep a cuppa handy if you try it!

Workout Example

5‑4‑3‑2‑1 Interval Set (all paces in minutes per kilometre; you can convert to miles if you prefer):

Warm‑up 10 min easy jog.
Set 1 – 5 × 1 min at 5K pace, 60 s easy jog between each rep, then 3 min easy jog.
Set 2 – 4 × 1 min at 5K pace, 60 s recovery, 3 min easy.
Set 3 – 3 × 1 min at 5K pace, 60 s recovery, 3 min easy.
Set 4 – 2 × 1 min at 5K pace, 60 s recovery, 3 min easy.
Set 5 – 1 × 1 min at 5K pace, 60 s recovery, finish with 10 min cool‑down. Adjust the 5K pace to match your own recent 5K race or a target pace you can hold for a minute.

Practical Tips You Can Use Now

Fascia roll: freeze a water bottle, roll under the arch for 1‑2 min after runs to soothe plantar fasciitis.
Strength: add 2 × 10‑15 calf raises, 2 × 10‑15 hamstring bridges, and 2 × 10‑15 glute squeezes 2–3 times per week.
Morning run hack: place shoes and layers on the radiator overnight; you’ll start warm and feel more motivated.

Closing Note

Give the 5‑4‑3‑2‑1 interval session a go today and tweak the paces in the Pacing app to fit your own speed. Have fun with the ice‑bath challenge if you’re feeling brave, and keep an eye on your fascia health with the simple roll‑and‑strength routine. Watch the full TRC Show episode for more gear news, ultra‑runner stories, and the hilarious treadmill quiz!