OK in summary:
Off for 3 months due to an arch injury and subsequent PT.
I plan to begin running VERY conservatively, as follows:
Week 1 : 1 mile per day, run 5x that week
Week 2 : 2 miles per day, run 5x that week
(I'm in week 2 right now)
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.
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up to
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Week 10: 10 miles per day, run 5x that week
After the end of week 10 I plan to run in a local 5K as a racing and conditioning test, very low key, using that to determine any speed/tempo work etc. I have NO long term plans, this is purely aerobic runs with the odd hill here and there as they appear on the courses I run.
Thoughts?