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 video is worth your time. Below we’ve summarized the workout so you can try it today, though the full video deserves a watch for all the details.

Key Points

• The workout is 6 × 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 scattered along the beach make extended sessions practical.
• While the video captures beach atmosphere, the core of this workout is straightforward—a repeatable threshold session that translates to any location.

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

Try this beachfront threshold workout on your next session. Adjust your paces in the Pacing app to match your thresholds, and soak in the ocean air while you power through the intervals.

References

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