The training I had for the two months prior was like this:
Monday:
3-4x30m
4-5x Fast/Easy/Fast OR Flying 20m
Weights:
Powercleans 8-12x2 paired with single leg hops (8 reps each leg) onto the platform (~3-4" amplitude) between sets
Side Lunges (BW or very low load) 3x8+8
Wednesday
3-4x20m
3x3x55m (R: 5-7mins / 10-12mins; most workouts stopped after 6 reps because of hitting training PRs each workout)
Weights:
Bench Press 3x4-6
Lat PD or Weighted Chins 2-4x4-6
Friday
10-12x20m
8-10x2 Powersnatch paired with single leg hops (8 reps each leg) onto the platform (~3-4" amplitude) between sets
Unilateral RDL (light) 3x8+8
Tuesday/Thursday/Saturday all tend to be low intensity workouts of some form (non-running). Warm-up + GS or BB circuits or Pool workouts or something like that. Once every couple of weeks I’d also do an easy upper body workout on Saturday.
I got therapy (60-90mins of massage) during this period on Sundays and Wednesdays. Sometimes I’d have a third massage session. Basically identical to the current situation.