Runner's Weekend - New York / New Jersey - kofuzi

Aug 13, 2025

Intro: This is a quick summary of Runner’s Weekend - New York / New Jersey from kofuzi. It’s a fun 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 host starts the day with a track‑style speedwork session along the Hudson River, using the hilly terrain as a natural “track.”
He emphasizes mixing downhill recovery with uphill effort, turning a road run into a hill‑repeat workout.
Practical tip: treat a 90‑second hill as a strength interval; keep the effort hard enough to feel like a 5K effort on the flat.

Workout Example:

20 × 400 m repeats on a flat or slightly rolling stretch.
Run each 400 m at roughly 5K race pace (or a pace you can hold for a 5‑kilometer effort).
1 minute easy jog or walk for recovery between each repeat.
If the route is hilly, substitute the 400 m flat repeats with 90‑second uphill repeats (same effort, same recovery) and use the downhill sections for active recovery.

Closing Note: Grab a watch or the Pacing app, set the intervals, and hit the Hudson (or your favorite hill) today. Adjust the paces to match your current fitness and enjoy the mix of speed and scenery—happy running!