Running Treasure Island, Florida - kofuzi

Aug 13, 2025

Intro

This is a quick summary of Running Treasure Island, Florida from kofuzi. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to watch the full video for all the details.

Key Points

The main workout is 6 × 6‑minute intervals at threshold effort with 1‑minute recoveries.
Total mileage for the day is about 11.5 mi (including warm‑up, cooldown, and a beach stroll).
Running on a flat beachfront makes it perfect for steady‑state work; the public restrooms along the beach make longer workouts practical.
The video highlights the fun of beach life, but the core takeaway is a simple, repeatable threshold session you can do anywhere.

Workout Example

Warm‑up: 10‑15 min easy jog
Main set: 6 × 6 min at threshold (roughly your 10K‑half‑marathon pace) 
        → 1 min easy recovery jog between each interval
Cool‑down: 10‑15 min easy jog
Total: ~11.5 mi (including warm‑up and cool‑down)

Threshold effort: a hard but sustainable pace—about 80‑90 % of max heart rate or a pace you could hold for an hour race.
Adjust the interval length or number of repeats to fit your fitness level (e.g., 4×8 min for beginners, 8×5 min for advanced runners).

Closing Note

Give this beach‑front threshold workout a try on your next run—tweak the paces in the Pacing app to match your own thresholds, and enjoy the sand‑and‑sea vibes while you train. Happy running!