14 year old boy. I was mostly just active in PE with maybe a mile a week or so before I tried out for track this year. Off 9 miles a week I ran 5:50 and 12:16 for the 1600/3200 by the end of the track season. But the way we trained was awful. All our runs on concrete. Coach made us run every run tempo or decently hard pace. Our schedule would look something like this
Tuesday: 17 minute hard effort (2.6)
Wednesday: race day (2 mile race then 1 mile)
Thursday: either Tuesday or 200m jog then 200m fast repeated 4 times)
A month after I hit a bad groin injury that I'm still struggling with now. We've ruled out everything with X-ray and MRI except labral tear so it's most likely sports hernia and after we get an arthogram MRI we will most likely find a specialized surgeon to fix me up. I have been decently active biking and walking. So my question is how to handle coming back after around 5 months lay off and what times can I expect track season if I'm back by new year.