I’ve been taking a slightly different approach to getting back into running. Instead of continuous forward motion, I’m running for a while until I need a break, giving myself 30 seconds and then running again until the next break.
Been reasonably effective - I’ve got back up to 5K in a week. Key for me is not beating myself up over the breaks after not having run for a while.
I’ve also been doing a 1K run to the park as a warm up, then a set of HIIT sprints down the side of half a football pitch, using the second half to jog recovery. I have to be pretty careful as my hamstrings have a historical tendency to pull quite easily so I’m giving the HIIT as much as I can without causing injury.
I was thinking about maybe mixing this up a bit “The Challenge of 10”, so 1KM warm up to park, then 10 sets of 10 different exercises, then 1KM warm down back