Posted: 22/01/2015 at 23:13
Scott, we are all different. But if it was me, also thinking of your injury history, I would start with an 800 session with 2.5 min rec. get the consistency and build up slowly. You need to find rhythm and a continual spell of training. After a few weeks reduce the recovery or do longer reps. basically, what's your hurry? Take your time.
also to answer your other question, my staple week always has a longer rep session on a Tuesday and a shorter interval session on a Thursday. One is about speed endurance, the other about running economy at this time of yr.