Been running for a few years, and now started a plan. It starts with mile-pace 200s, and now I've done four of these sessions I can feel an old, familiar soreness in the calves. I got this in the past when I hammered speedwork and intervals too much, and it will turn into an injury if I carry on.
What can I do instead of this speedwork, to achieve a similar result? I can't do hill sprints at all (calf/achilles injury guaranteed), but can do longer hill reps. If hills are speedwork in disguise, would that be a reasonable swap? Something like:
Plan says do n x 200m at mile pace, 200m jog rest
Instead, do n/2 x 600m hill at reasonable effort, jog back down - "reasonable effort" being decently hard but not hammering it