Kofuzi's Treasure Island Threshold

Workout - Kofuzi's Treasure Island Threshold

• 15min @ 6'00''/km
• 6 lots of:
  • 6min @ 4'22''/km
  • 1min @ 6'30''/km
• 15min @ 6'00''/km

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Intro

kofuzi’s Running Treasure Island, Florida is worth your time. Here’s the workout summary so you can try it today. The full video is worth a watch for the details.

Key points

• The workout is 6 x 6-minute intervals at threshold effort with 1-minute recoveries.
• Total distance: roughly 11.5 mi (warm-up, cooldown, and beach stroll included).
• Flat beachfront terrain suits steady-state work. Public restrooms along the beach make longer sessions practical.
• The video captures beach atmosphere, but the workout itself is a straightforward, repeatable threshold session you can do anywhere.

Workout example

Warm-up: 10-15 min easy jog
Main set: 6 x 6 min at threshold (roughly your 10K to half-marathon pace)
        - 1 min easy recovery jog between intervals
Cool-down: 10-15 min easy jog
Total: ~11.5 mi (including warm-up and cool-down)

• Threshold effort: hard but sustainable, about 80-90% of max HR, or a pace you could hold for an hour race.
• Adjust interval length or number of reps to fit your fitness (e.g. 4x8 min for beginners, 8x5 min for advanced).

Closing note

Try this beachfront threshold workout on your next session. Adjust paces in the Pacing app to your thresholds.

References

• Running Treasure Island, Florida - YouTube (YouTube Video)