I just recently returned to running after not running for roughly 4 years. I'm 22 in a D3 school. I was released from my physical therapist on October 17th 2013. Since then I have only practiced with my team twice, no workouts either practice only 20 minute runs with stretching. I've ran two 8Ks equally abysmal as my knee began to hurt on the third mile which I found out I have chondromalacia.
Since my surgery last week, I ran a 5:57 one mile and a 2:35 800m again, with no practice.
Those are both awful in my eyes. I don't want to drag my team down at all. I want to get back to what I was running before I stopped. I ran a great 1:55 800m and averaged during races a low 4:30 mile time.
I understand it won't happen over night. However, I have a month and a half before the spring semester to improve and I want to surprise my coaches. Is it possible to lower my 800m time by at least 25 seconds?
Any suggestions on workouts would be great, week schedules you name it. Thank you.