So, What IS "Fresh?"

Newcomers to my track workouts spend a lot of their first workouts trying to learn all of the terminology - to do the workouts you have to speak the language. I've spent lots of time trying to explain - especially to newer athletes who are hammering at my pace on an easy day - just how hard they should be working.

The object is not to run all-freaking-out at every practice. If you are going to run anaerobic, no more than ten percent of the workout should go there...the rest of the time should be in varying degrees of aerobic pace...or lactate threshhold pace. My wife, once again, asked me last night how I would describe a "fresh" pace, which is what the workout was set for as of late...we're in between seasons and getting ready for laying a new base.

Here's how my coach's coach, Bob Schul, described his workout paces:

First there are various speeds you will be using. They are "fresh", "good" and "hard".
I do not run my athletes "all out" as I find there are too many injuries or potential injuries when the body is pushed to that extreme.
Distance runners do not need to run all out, since in a race, when they are sprinting, it is not how fast their muscles will contract but how fast they will contract when tired.
There are efforts in between the "fresh, good, and hard," but they are subtle.

"Fresh" running is faster than a jog but there is no pressure on the body.
Everybody is different depending on their natural reflex action.
Some can run 200 meters in 40 seconds while others may run it in 30 seconds.
It is the effort that is important.

"Good" means that you now have some pressure on the upper body.
Somewhere between 5/8 and 3/4 speed.

"Hard" means you are running about 7/8.

If I tell an athlete to do a good build up, that means you will start "fresh" for 1/3 of the run, change to a gear I call "fresh to good", for 1/3 of the run and finish the last 1/3 at "good".
If you are doing a "hard" buildup, you run the first 1/3 at "fresh", the second 1/3 at "good" and the last 1/3 at "hard".
Obviously you should be well conditioned to attempt "hard".

Where you run the intervals does not matter.
It could be on a track or a nice grass field.
Don't be too concerned with exact distances.
If you use a park then estimate the distance and use it.
Try to stay off the roads when doing these, as a softer surface will treat your legs much better.
Even your long runs might be done on a softer surface if it is available.
Trails would be great for your long runs.
Be sure to wear good training shoes, not racing flats.
Save those for the races.