The Running Channel: 5-4-3-2-1 Intervals
Workout - The Running Channel: 5-4-3-2-1 Intervals
- 12min @ 6'00''/km
- 5 lots of:
- 1min @ 4'00''/km
- 1min @ 6'00''/km
- 3min @ 6'00''/km
- 4 lots of:
- 1min @ 4'00''/km
- 1min @ 6'00''/km
- 3min @ 6'00''/km
- 3 lots of:
- 1min @ 4'00''/km
- 1min @ 6'00''/km
- 3min @ 6'00''/km
- 2 lots of:
- 1min @ 4'00''/km
- 1min @ 6'00''/km
- 3min @ 6'00''/km
- 1min @ 4'00''/km
- 12min @ 6'00''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Intro
A breakdown of Ice Bath Antics, Treadmill Trivia and Running News | TRC Show Ep1 from The Running Channel. Worth watching in full. We’ve pulled the main takeaways so you can do the workout right away. Watch the original for the full picture.
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 and 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.
Workout example
5-4-3-2-1 interval set (all paces in minutes per kilometre; 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 reps, 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 your recent 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 ease plantar fasciitis.
- Strength: 2 × 10-15 calf raises, 2 × 10-15 hamstring bridges, and 2 × 10-15 glute squeezes 2-3 times per week.
- Morning run hack: shoes and layers on the radiator overnight. You’ll start warm.
Closing note
Try the 5-4-3-2-1 today and dial in your own speeds in the Pacing app. Up for the ice-bath challenge? Go for it. Don’t skip rolling and the targeted strength work. For more gear talk, ultra-running stories, and the treadmill quiz, watch the full TRC Show episode.