I think going on the 400m program for your school would work wonders for you. I am going to be doing it myself this upcoming season. I looked back at it again and it offers a lot of strength and capacity-building work essential to any sprinter. I plan on using it for approximately 3 mesos (or 12 weeks) prior to starting my GPP phase and other training. I'm not following it all year as this year I'm focusing solely on speed and just maintaining/minutely developing long-speed endurance and then next year it's back to the 400m. So, I think it can serve a lot of purposes for you. Not only that, it's really low-intensity for the most part and even the high CNS days are low-volume so it should help aid you in recovery and what not. I would say be careful on hill and stadium days as those two forms of resistance running are especially taxing on your glute-ham area. I know you probably already know all this but I wanted to sound smart 🙂
I'm doing great. I'm getting focused and getting ready to get back on the track. Had so much going on in life lately it's not even funny. But, with my Marine Corps career coming to an end (as soon as they quit being lazy and start getting the paperwork done) and my life finally, SOLELY, in my hands, I think I'm good to go. I wish you the best of luck in recovery. I dropped my number in your message box if you wanted to hit me up. Later, bro!