Your interval training is good. I like it because it concentrates on increasing your aerobic stamina.
The fact that you got injured doesn't mean it is a bad training plan. It's likely only an indication that you started out doing too much. Take it easy at first, give your body time (it takes place over weeks' time) to build up strength.
The most important and maybe most difficult part of any training program is to keep doing it. Quitting after a few weeks is easy. Sticking with it is not.
