Runner's Weekend - New York Marathon 2023 - kofuzi

Aug 13, 2025

Intro

This is a quick summary of Runner’s Weekend - New York Marathon 2023 from kofuzi. It’s a great watch — we’re breaking it down so you can try the workout and tips today. Be sure to check out the full video for all the details.

Key Points

Threshold interval session: 6 × 6‑minute repeats at threshold pace to keep the legs sharp before the marathon weekend.
Shake‑out runs: Join short community runs (often on the waterfront or in Central Park) to stay loose and soak up the race atmosphere.
Pacing the weekend: With a packed schedule, the host reminds you to “pace yourself” – balance workouts, events, and recovery.
Fun extras: Try a plogging session (run + trash pick‑up) for a mindful cool‑down, and watch local races (e.g., USATF 5K) for motivation.

Workout Example

6 × 6‑minute Threshold Intervals

Warm‑up: 10‑15 min easy jog.
Run 6 min at threshold pace (roughly 25‑30 sec per mile slower than your 10K race pace).
Recover with 2‑3 min easy jog or walk.
Repeat steps 2‑3 five more times (total 6 reps).
Cool‑down: 10 min easy jog. Adjust the exact paces in the Pacing app to match your own threshold effort.

Closing Note

Give the 6 × 6‑minute threshold workout a try, slip in a shake‑out run, and maybe finish with a quick plogging session. Customize the paces to fit your fitness in the Pacing app, and enjoy the energy of marathon weekend. Happy running! 🚀