Right before I stopped running in college my friend and I were supposed to do the dreadful indoor 5k but i got the flu and then she ran it but only 24 laps LOL and then we quit the next day. Anyways all that to say it is a crazy and difficult race haha so don't forget to count laps and be careful ;)
Maybe cross train on the days that aren't speedwork or the long run? All the "just run" days? And do you have effective PT exercises that have worked in the past?
I'm going to be running maximum 4-5 days a week, but depending on how it does possibly less. We'll see if I can make it to the starting line of a 5k or if it will clearly be a bad idea...
I do heel drops (about 40 to 60 reps) 3 to 5 times a week to keep my achilles from acting up....for many years I had really bad re curring achilles problems, but for the past 20+ years I have done the 60 or so heel drops most days of the week, and not had any flare ups of my achilles. It is permanently damaged, and undoubtably effects my running, but no pain.
I've been doing many heel drops and will be continuing to do so. Hopefully it'll settle down some soon.