Running After Injury

Hi all,

I have seriously started running again for about the last 2 months (got cleared in March). I got medically dropped last July for a hip fracture. I wanted to ask for some advice this time around for my running prep.

I currently run:

5 miles @ 9 min pace on Mondays (take a short break at midpoint).

Fartlek on Tuesday: 1 mile warmup, + (1 min on, 1 min off)×6. Plus another mile cool down. Ended up being only around 3.4 miles. Going to do (2 mins on, 2 mins off) × 8 today.

Off Wednesday: 30 mins Row Machine (Going to do 45 mins tomorrow).

Sprints Thursday: 1 mile Warmup (8:40 pace) + (400 m) × 8 sprints. Ran them at a total of 6:47 min/mi pace. Tried to keep it under 1:45 per lap. Took about 1 min - 1.5 mins rest. Then did 1 mile cool down (10:33 pace).

Thinking about doing 800 m sprints × 6 instead for this week.

Recovery Run Friday: 4 miles @ 10 min/ mi pace

5k Saturday: 3 miles @ 9:16 min/mi

Ruck Sundays: 30 lbs flak for 3-4 miles. Planning on switching to the pack.

I plan on taking a PFT at the end of this month. My last one was not great at 26 minutes but I know I can do faster.

Is this a good run plan? I'm hitting 18-20 miles per week.

I also do a Pull/Push/Legs split during the week too.