If you're at a sub-10k week and still having issues i would probably start with a C25K program and probably start doing some strength training alongside of that. If the C25K is still too much, just walk and do strength training until you can manage it.
this post was submitted on 09 Jul 2025
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So with sub-10k weeks I don't have issues and I have done a 10k race this year already. My problem is that I want to follow a plan for a slightly faster 10k but all the plans go way to high in distance. I hope to build up to 20-30k weeks and have done 16k weeks before.
this book was written to help new runners avoid injuries and to help them slowly and safely train to the point of being able to run a race:
The Beginning Runner’s Handbook: The Proven 13-Week RunWalk Program by Ian MacNeill and Sport Medicine Council of British Columbia
It may not be as relevant to you as you have been running for 2 years, but I highly recommend this book as a way to train while avoiding injury, especially to anyone else in this thread who are new runners looking for a resource.
I also had lots of shin splints when I was a beginner runner, and I followed this training program. I essentially just repeated weeks in the program as many times as it took until I was pain free and able to progress to the next week (basically each week incorporates more solid blocks of running and fewer walking breaks, so the first weeks of the program start with the most walking and least running, and the final weeks are when you're just running the whole time).