I ditched the Ease into 5k app because it was pushing me too far too fast. So, I devised a plan of my own similar to what I used to do a few years ago - running with walk breaks and I'm following that, making very small increments of increased running time as the weeks go by. I put it on Walkmeter on my phone which I've used for quite a while anyway. I didn't know I could devise my own plans on it until I really looked.
I'm also trying to use the Chi Running form and as I'm getting used to it and using my own plan I really feel like I'm making progress. The stiffness I was getting in my calves is much reduced and I only begin to feel it a bit after about 3k but thanks to Chi Running form focusses I can adjust my running to ease the stiffness. And shin splints are very much 'of the past' now. Yippee!!
It's taking me longer than I'd anticipated to really get back into things, but patience is a virtue they say and I'm sure it will be rewarded. It only takes a few metres of over doing it and I'm back to square one. I think I've learned my lesson. Pity it's been the hard way!