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
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Intro
Here’s a breakdown of Ice Bath Antics, Treadmill Trivia and Running News | TRC Show Ep1 from The Running Channel — worth watching in full. We’ve distilled the main takeaways so you can tackle the featured workout right away. Don’t skip the original video if you want the complete 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 & 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
Try the 5‑4‑3‑2‑1 interval session today and use the Pacing app to dial in your own speeds. If you’re up for the ice‑bath challenge, go for it — and don’t forget the basics of fascia maintenance with rolling and targeted strength work. For more gear talk, inspiring ultra‑running stories, and that hilarious treadmill quiz, watch the complete TRC Show episode.