Houston Half Marathon - A Runner's Weekend - kofuzi

Intro: This is a quick summary of Houston Half Marathon - A Runner’s Weekend from kofuzi. 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:

• The video highlights a Shake‑Out run (about 2.5 mi) done with the Kofuzi Run Club the Saturday before the race. It’s run at a relaxed “Shake‑Out Pace” – essentially a comfortable, easy‑effort pace to loosen the legs.
• The host stresses pacing yourself, not sprinting, and using the shake‑out as a warm‑up to stay in good shape for the half‑marathon.
• Practical race‑day tips: grab your bib early, explore the expo, stay hydrated, and keep the wind in mind for a smooth run.

Workout Example:

1. Shake‑Out Run – 2.5 mi
   • Start on a flat path, run at a comfortable effort (≈ 65‑75 % of max HR).
   • After ~1 mi, slow down a bit, let any faster runners pass, then regroup with the back‑of‑group for the final stretch.
   • Finish with a few easy strides to shake out the legs.

Closing Note: Grab your watch, set a “Shake‑Out Pace” in the Pacing app, and hit that 2.5‑mile run before race day. Feel free to adjust the distance or effort to suit your training level – you’ve got this! 🎉

References

• Houston Half Marathon - A Runner’s Weekend - YouTube (YouTube Video)

Workout - Kofuzi's Houston Shake-Out

• 5min @ 7'10''/km
• 4.0km @ 6'30''/km
• 4 lots of:
  • 50m @ 5'00''/km
  • 30s rest
• 5min rest

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