Training For Track In 30 Days?
Give yourself a week of easy runs to get used to running again. Make sure you take a day off at least once a week (more if you wish, or if things feel tight, sore, or “wrong”).
After the first week, you can add a weekly tempo run. Warm up for 10-15 minutes, then run “comfortably hard” (basically, run fast, but not so fast that you are gasping and dead by the end) for 15-20 minutes, followed by 10-15 minutes of cool-down.
Other good exercises include repeat 400s and repeat 800s, which are easy to do on a track. Just make sure you jog at least 400 meters between each repeat.
One final thing that I do that might help is adding a “kick” at the end of your normal training runs. When nearing the end of your run, run 80-90% of your max speed for 15-20 seconds. This will get you used to running fast when tired.
A word of caution: starting up suddenly and running only on indoor tracks can be tough on your legs. Make sure you don’t get hurt, and if things feel wrong, back off and ice. It’s better to lose a few days of training than hurt yourself and lose the whole season.
Good luck!