Improving 10k with regular training

[MMS]

Hi TheEd,

Like I said yesterday, I´m ready to return to my training and I´d like to discuss with you what´s the best way to do it.

First, some feedback:
I don´t have a running routine since May 10th, when I realized I was injured. I ran a few times from then until June 2nd when I traveled. The following 25 days not a single run, but lots of walking!
After this trip I returned running 3 times a week (5k to 6k runs at 6min/km) and sometimes riding my bike until July 18th, when I started phisio sessions and decided not to run at all to speed up my recovery. Before the phisio sessions my foot was ok, but only with some specific movements I felt some residual pain. It doesn’t happen now.
Phisio sessions ended yesterday and my foot looks perfect again. I ran an easy 5k this morning, it all went nice, but I´ll keep icing the area for some weeks.

The Return:
Here I´d like your opinion. I was thinking of starting with Off Period and then Build up. I need to put my body used to a running routine again and the 30min runs from Off Period look nice. After that, I would start Build up at 75% during the first cycle and then would be ready for the 1h runs of the second cycle. This routine looks a lot like the one after my achilles injury, but at that time I didn´t stay this long without running.

What are your thoughts on this?

MMS

Ps: sorry for the loooong post!