<human>: Can you condense the text into a few key points?

I began running (seriously) a few months back after i decided i wanted to run a 5min mile. I ran usually 20 kilometres a week (12-13 miles) and everything was okay. I stupidly thought i could take myself up to 40kpw with no problems, and so the inevitable injuries came along. I wound up getting some pretty sore legs, specifically shin pains and I convinced myself to take a week break. Now here's the big problem.. I have no idea what kind of weekly running regime i should follow after i get back to running. I never ran with a true structured plan and just sort of.. ran. I want to take it slow and be organised this time. Just to give an idea of how fast i am i have a 22 minute 5k PR, so i'm not a complete noob. How much running should i do and what different types of runs can i do within a weekly plan when i get back to running? What's a good running regime for a kid like me?
<bot>: What should my running regime look like if i can run a 22 minute 5k and am looking to get a faster mile time?