Just wondered what most people on here do when introducing speed back into your program after injury. At the moment i'm just trotting around on easy runs but have done one or two sessions in the past few weeks.
The problem is once I get to do session of anything less then 1k-800m I run to fast and will feel some slight issue with the calf. This doesnt happen if the pace is above 6:40/7 min mile pace. Would it be an option to do more reps or shorter recovery at a slower pace to avoide injury. The last 2 session pace was closer to the 6:00/10 pace for 600's and felt easy apart from the sligh issue with the calf and 5X800's 3:23 ish yesterday and felt really easy but again have some tightness over the last few reps when the pace started to drive faster.
I was thinking of doing 2 session a week now, The first been a fast finish long run so 10-12 mile with 4 miles faster. the second one will be the problem if I'm on the track its hard to hold back and keep the pace slower. So this one is open i'm looking for something that will get similar results to a 10X400m session with out stressing the calf too much. I was playing with the idea of doing 1500's with 45/60 recovery.
The planned face distance for the summer is 2 mile to 5k and will be doing aprox 45/50 miles a week. I know for 2mile to 5k longer session are not ideal but the key for me is not to be injured.