Kofuzi's Pre-Race Shake-Out

Workout - Kofuzi's Pre-Race Shake-Out

• 10min @ 9'00''/km
• 4.0km @ 7'00''/km
• 4 lots of:
  • 100m @ 3'20''/km
  • 1min rest
• 7min @ 9'00''/km

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Intro

Kofuzi’s pre-race vlog Travel Day - LA Marathon covers his arrival in Southern California and a community run worth checking out. Here’s what you need to know to join the Friday shake-out run.

Key points

• Kofuzi settles into his LA hotel, connects with the ASICS corporate team, and hangs with elite runners.
• A 4-mile shake-out run launches Friday, March 18 from Big Dean’s Ocean Front Café in Santa Monica.
• The route is out-and-back to Venice Skate Park. Run the full distance or scale it down. Any pace works.
• Shoe demos, free t-shirts, raffle draws, plus beer and chili dogs after.

Workout example

• Distance: 4 mi (scale up or down based on how you’re feeling).
• Route: out-and-back from Big Dean’s Ocean Front Café to Venice Skate Park.
• Pace: whatever feels right (recovery jog, steady effort, or faster).
• What to bring: shoes to try out (Nimbus 24, Nimbus Light 3, etc.) and a willingness to stick around for the post-run hangout.

Closing note

The Santa Monica shake-out is worth your time. Adjust the mileage and intensity to fit your training cycle, log it in the Pacing app, and enjoy the race-week energy.

References

• Travel Day - LA Marathon - YouTube (YouTube Video)