Kofuzi's Houston Shake-Out

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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Intro: curious about Houston Half Marathon - A Runner’s Weekend from kofuzi? Worth a watch. The practical workout is below. Watch the full video for more.

Key points:

• A standout moment is a shake-out run (roughly 2.5 mi) the Kofuzi Run Club did the Saturday before the race. It’s at “shake-out pace”, a relaxed, conversational effort that preps the legs without taxing the system.
• The takeaway is to pace yourself, not sprint, and treat the shake-out as a warm-up.
• Race-day advice: arrive early for your bib, walk the expo, drink plenty of water, and factor in wind for pacing.

Workout example:

1. Shake-out run, 2.5 mi:
   • Start on a flat or gentle route, effort relaxed (≈ 65 to 75% of max HR).
   • Around the 1-mile mark, dial it back further, let quicker runners move ahead, and rejoin your group for the home stretch.
   • Close out with a few easy strides to loosen up.

Closing note: put on your watch, find “shake-out pace” in your pacing app, and complete the 2.5-mile run as final prep before race day. Adjust distance or intensity based on your training.

References

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