I remember a podcast with both Steve and Scott and they talked about this specifically in the context of when Steve first started working with Scott. I did a quick search but I couldn’t find it, but I think it was near the beginning.
Search for this one, I think it will cover the majority of your questions “Uphill Athlete Podcast – Talking Overtraining”
If you don’t find the podcast or don’t have time to listen, I think they would say, start with whatever is on your schedule whenever you feel good and even then, reduce intensity and/or volume to see where you are. The program is a template, you have to adjust as you go. Don’t mess with overtraining, it will set you back for months, not just days.
Good luck with your recovery!