This plan will gradually work your running up to being able to complete a half-marathon. It includes some strength workouts as well.
Foam roll quads and hips, self-massage feet and lower legs. Spend the remainder of the time with your legs up the wall.
3x10 Side-lying leg lifts Standing single leg weight transfer (close eyes to progress) clamshells Single leg mini-squat
Do a warm up jog (15ish minutes) to a steep hill (trail preferably). 6x10 second sprints with two to three minute recovery between (walk back down and just hang). easy run for the remainder.
Do a route you are familiar with that you can repeat to see how you improve over time. We'll retest this every 4 weeks. Keep the intensity easy enough that you can carry on a conversation or sing a song.
Warm up for 15 minutes at an easy pace that you can sing without missing a beat, then go for 40 minutes as hard as you can at a sustainable effort, then cool down for 5-10 minutes. Lap your watch for the hard part so you can see what your pace and/or heart rate was for the distance.
Easy time on your feet.
Bike, walk, hike, ski, yoga, climbing, whatever. Active recovery.