Oooh, to quell my impatience, it seems i've been a little conservative in following the Ben Parkes recovery plan. I've been doing
3x 1 minute job, 9 minute walk
rest
3x 2 minute job, 8 minute walk
rest
3x 3 minute job, 7 minute walk
rest
3x 4 minute job, 6 minute walk
rest
With the aim to just keep increasing by a minute, however looking at his plan again he suggests 1-2-4-6-8-9-14-20-25-30-40 (with the 9 being the last 3 interval session, 14 being twice and then 20 onwards being singles).
Glad i caught that early or i'd have been going much slower than he suggests. I know obviously it's all dependent on my injury and recovery and what i'm capable of, but todays run felt good and i'm feel good an hour later too with no pain/discomfort. The thought of a 40 minute run in just over 2 weeks sounds amazing if my heart can take it