Just got back from my first run after 13 days out injured.
Using the good advice I received here, I decided to do the normal W9R3 run. I started out really slow just to feel how things were going, before speeding up a little bit (about 30 seconds per Km slower than my normal pace of 6:00 - 6:15 per Km). At the half way point I took a little walk and then started up again, finishing with a distance of 4.5 Km covered.
My achilles feels fine, so hopefully I can get back to normal on my next run on Saturday - can't wait!