Yeah I'm taking it easy - fit cyclist taking to running is an injury in the post because the lungs are ten miles ahead of the running legs.
We have something called park run here which is good - done a few sporadically over the years. Just a 5K race on a Sat morning in a park, but you get an accurate time and you might get 100s showing up to one in a city. So it's a free, casual sort of race without it being a big deal. Obv all cancelled at the mo but fun thing to do when they start up.
You probably already know this, but most running injuries are overuse/overtraining injuries. So unless you're trying to bust out a 10-mile run on little volume, 2-3 medium effort runs a week shouldn't hurt. But don't go in blasting out intervals or anything high intensity.
That said, I will plug my favorite workout, which you can surely translate to non-Yank soils. Do a 5k or longer easy run and finish* near a level field with good grass (I always did this on an American football field, but a soccer pitch should suffice, as well as most parks) and put in 5 or more barefoot strides (aka striders, pickups, buildups) in which you run ~75-100 yards and start at a jog slowly increasing speed until around 1/2 to 2/3 through you should be near 90% top speed and keep that until you have about 10 yards left and slow it down. Rest 45-60s and do it again the opposite direction. This builds turnover and coordination and is great for the muscles (especially in your feet which rarely get a workout), but isn't intense enough to hurt (unless you already have an underlying niggle). And it feels great and is a great way to cap off an easy run with something to trick you into thinking you did a lot of work.
*You can do this mid-run too, but I always liked this at the end of an easy run.
