Speedwork hurts calves. What to replace with?

You've never said what race you're training for. If you're training for the mile, then maybe you do need to figure out how to do 4 x200m. But if it's just to give you a bit of speed or efficiency before your marathon program starts, then it's not nearly as critical.

a name wrote:

https://imgur.com/a/tlKAUa0

looks like cadence may be a bit too slow ;)

do short easy sprints with full recovery warmup 20 minutes

then

do your 200m with 10 min recovery for 1 hour 20 minutes

don't do speed work until your calves are not sore.

with fresh calves, best you do hard 300m runs up hill with 15 minute recovery.

you should be able to manage 2 quality workouts per week.

also just do a yoga program for the feet and calves every morning, but skip before quality workouts, you can do after.

the above technique builds speed and strength fast, and is least taxing.

basically, distance runners are in the dark ages when it comes to basic form, speed and power.

the other sports are figuring out much better the new methods, as opposed to the niche track and field, where talent seldom goes, for obvious reasons.

Just do easy runs and temp run.

And some occasional strides.

about developing strength, power, repetitions, and recovery.

the methodology is very different than you imagine.

you can measure explosive strength gains weekly.

basically when you red line in sports, you really want to know what you're doing, and how much recovery you need between and after to get the effect you want.

old runners need power and flexibility, and they run a few intervals and get sore and injured and that's that.

https://www.youtube.com/watch?v=cKx8xE8jJZs

check it out.

the principle of kettle bells applies to quality running.

i.e. a 1-2 minute exercise is similar to a 200-300m .

Could be your calves are working overtime for something that isn't working. It could be a lack of flexibility in the ankles, tight hamstrings, weak glutes, poor hip mobility, etc. You can find great videos on youtube that would help you identify what may be the culprit. I've recently found great videos that have helped me work on my tight calves:

https://www.youtube.com/watch?v=WkdXHQ74khI

https://www.youtube.com/watch?v=oQBj3nWSWSE

https://www.youtube.com/watch?v=ux9qFC5cPro

https://www.youtube.com/watch?v=vL3pKknSMbs

https://www.youtube.com/watch?v=-Mirm7LKvKk

Do you do your speed in spikes?

Mike johnson has us do jump rope running to get the proper form. Works well for us ??‍♂️

andicamp wrote:

You've done a workout of mile pace 200s 4 different times? Since when?

In the last 2 weeks. 2 sessions each week as per Daniels plan I just started.

my 2c wrote:

You've never said what race you're training for. If you're training for the mile, then maybe you do need to figure out how to do 4 x200m. But if it's just to give you a bit of speed or efficiency before your marathon program starts, then it's not nearly as critical.

Broadly 5K to HM with main focus on 5K. Not marathon. I'd like to run a fast mile but that'll be a future project.

hhsrunner32 wrote:

Do you do your speed in spikes?

No, I'm a hobby jogger so trainers for everything. Last wore spikes for 100/200 in school, where I was best in the school but not "good".

Thanks for all the posts fellas, this was a good thread. Summary of all the responses was (by no. of times each point was made):

4 - Replace speedwork with hill repeats

3 - Improve form: identify weak link and strengthen it, e.g. more hip/less plantar flexion, weak hams/glutes, poor mobility

2 - Do speed/intervals on grass

2 - Strengthen glutes to reduce load on calves

2 - Strengthen calves: heel dips/calf raises

1 - Roll

1 - Do speedwork on flat or hills but with very long recoveries, when calves are good

1 - Other work: slant board, night splint, flexing, yoga for feet/calves

I'll take on basically all of these things - all good stuff. Including things I'd never thought of like very long recoveries.

And if anyone wants to comment on the video, good or bad, please do :)

Have you tried rolling/heating before you do the workout? Some of my teammates do this because they kept getting hurt after we did workouts, and it seemed to help them a lot.

As you get older, your recovery isn't as fast. Daniels plans probably have workouts clustered too densely for you.

Mile pace is not something you need to do weekly to improve in the 5k-HM.

If speed work puts you at risk for injury, do less.

Change to 1 workout per week and 1 long run. The long run can be a workout.

Focus workouts on endurance primarily - 10k-M pace stuff, usually relatively relaxed. Increase mileage if you have extra energy from spacing out your workouts.

Do the 200s every 2 or 3 weeks. It will be enough of a stimulus. Add strides once per week but don't over do those.

You will improve.