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I shall have a look at a few of the training schedules on this site and see if i can combine this into my new training schedule and just see what works for me. Was contemplating just starting with say a steady 2 mile run, say twice a week for a few weeks and see how i feel. I have heard that 10% increments are the way forward when building mileage so i will use this as a training tool. Thanks for the advice on when to probably start some faster sessions, will bear this in mind.   

Since then I have kitted myself out with some 'cushioned' trainers as I land flat when running so the impact has had a negative effect on me. I had evaluated my training last time and my injuries were probably due to the fact that I trained too much with not enough rest days between sessions. I have done a lot of research into adequate stretching etc and feel that I have the right gear and knowledge for when i start up again. To be honest, i didnt think about the quick stamina gains leading to injury quicker   Just need a decent training plan with decent building blocks. Came to this site on the off chance that I could get some experienced knowledge. Thanks for the interest shown

Looking to do a 10k in a few months and need to start shopping for trainers. Need cushioned ones due to my 'flat feet'.... any recommendations please. Within a budget of say £100

Thankyou for your response- useful 

I have been the docs and was told it was a muscle insert strain and must rest for a few weeks whilst doing some strengthening exercises. So frustrating though as Im due to start training for my first half marathon, but guess i must wait