Though I've been quiet, I've continued to run. I've settled into a weekly routine of doing one day of solid 5k, one day of the speed podcast and one day of a slower long run (my previous best distance plus a bit). I'm hoping this will allow me to work up to 10k at a reasonable speed. I'm up to 8k now. I'm trying to incorporate hills into my long route, though I hate them with a passion.
I had a few days with pain after changing to new trainers and running two days in a row. Research suggested it was a peroneal tendon injury, which implicates overtraining, but when I swapped back to my old knackered trainers, the pain didn't happen. So I'm going to try to get my gait reassessed in case it has changed since I started running, and the new shoes no longer suit. (The new trainers had been bought some time ago, as I bought two pairs at the same time and only used one pair). I also need to accept that runs on consecutive days are still not possible for me.
So that's my update. Hope everybody else is jogging on. Nice to see all the newbies posting here and getting sucked into the running machine!