Sorry to hear that you're injured :(
If you click the above link and scroll about half way down, you will see 4 links that will take you to "1km beginner", "1km advanced", "2km beginner" and "2km advanced". I was using these in summer and just found them helpful so i didn't have to try and come up with training sessions (or try and remember from my squad days!).
Hope all this physio is working! Silver lining is that it sounds like you'll get some buns of steel, if nothing else! (: