I began running last year and did the C25K program for 3 months, then ran two 5K's (slowly).  Life got a little wonky and I ended up not running much after June. I got back into it in January again and run 3-4x a week, with weight training in between (I usually do a mile warm up before weight training on those days).  I can run 5 mi. at this point without walking, but am more of a jogger than runner.

Here's my question.  I would like to get faster and be able to go further.  After trying to do both at the same time (dumb, I know) and getting shin splints, I'm going to be more patient.  I did the Bridge to 10K thing (although I'm so slow I never actually got to 6 mi), then switched to Hal Higdon's intermediate 5K program, which is when I got the splints. I didn't stop running, just slowed down and backed off a little then babied them after and they are 90% better.

My fastest pace is 11:33 min/mile when I do 3-4 mi runs.  I go a little slower, closer to 12:00, when going 5 mi.  I bought a book called 'Run Less, Run Faster' thinking it would have some good plans, but even the pace recommendations for 5k training don't go below a 5K in 30 mins, which I can't do yet.  So I'm wondering if that needs to be the first step before I start adding distance?  Can anyone recommend a good training program?

Thanks so much!

Pam