Returning from injury

I suffered with IT band problems about 4 weeks before running the Berlin Marathon this year. I did just enough work and physio to get me around but really suffered in the back half of the race due to a lack of miles in the last few weeks. Following that I had a stress fracture of a toe which stopped me running for about 8 weeks. So I have done next to bugger all in the last 3 months.

Did the Barnsley 10k today and struggled and since getting back out running last week I have really struggled to recover. I generally run 5-6 times/week and wondered if anyone had any experience of coming back from a long (3 months is long for me) lay off.

Is there a danger of doing too much too soon and should I build gradually?

Any help gratefully received

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