You’ll be fine, I spent about 2 months of this season inured, did my lifting and elliptical, I did 20-30 minute elliptical tempos every other day by gauging HR.
The first 3 weeks back sucked. I was struggling a lot with base runs and tempos, but week 4 felt more natural and now this week I ran a workout that tells me I might be able to break 1:50 again if I can find a couple races this summer.
Heres how I did it
-3-6 Strides every day
-running every day, even if it’s just a 5k, drop a slow as dirt double 2-3 times a week. I was doing 9:00+ at first for 2-4 mile runs.
-spending as much time cross training at low to med intensity if not more
- find a way to sleep 8-10 hours a day, it was harder for me during finals prep but now that you’re free you can get it done
- just assume tempo or Vo2Max pace is going to be a good 30-40 seconds slower for now. I opened my first tempo back in 5:10-5:15 and didn’t make past mile 2. Hopped back up to 6:00 pace on the next one and worked down to 5:40 by the end. Then 5:50-5:30 and so on.
One day earlier this week I was just suddenly able to train like normal again. It was like a weird flip of a switch in my fitness.