There are three routes controlled access, I-95, I-75 and the Florida Turnpike or a combination or two or more of these. All have their issues.
I-95 is somewhat out of the way, but things seem to move when you get south of Jacksonville. From West Palm Beach south, the traffic gets and stays pretty heavy. There is construction in Jacksonville and other minor areas where overpasses are being constructed. Also construction south of the Palm Beach/Broward County line where lanes appear and disappear. We usually take early flights out of Ft. Lauderdale and traffic in the 4-6 am range isn't too bad.
I-75 has typical major slowdowns at The Villages, the turnpike cutoff, Tampa and Fort Myers. I have not been south of the turnpike cutoff for some time, so I don't know about construction.
The turnpike is a fairly good, but an expensive option. It has been significantly widened around Orlando and from West Palm Beach south. There is some turnpike construction just north of Orlando that may slow things down. Didn't see much construction from Orlando to Ft. Lauderdale on the last drip down.
Secondary roads north and south are pretty much non-existent or have stoplights every 1/4 mile. There are some good east-west roads, SR40, SR50, SR60, SR80.
This may be significantly out of your way, but US19/98 from I-10 east of Tallahassee, is a good 4-lane rural road. We usually take it then cut over to Ocala on US27. However, you can follow US98 further south and get to I-75 above Tampa.
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