RLRF seemed like a great fit for me, it had specific planned workouts including the paces and also only required 3 days a week of training which eliminated most excuses. I did review each week, which can be found here.
Did I get faster?
Part of the overall speed increase was because I purposely increased my "resting" speed from a 5.2 onward every two weeks. I found that 5.7 (10:30ish) was the fastest "slow" pace I could manage while still completing the workout. I did miss some runs, and sometimes my nike+ was inaccurate, but I would say over all that I definitely improved my overall speed.
Would I do RLRF again?
Absolutely, I'm not sure if I am ready to do marathon training with this plan yet, as it is definitely designed for some hard core veterans, which I don't feel like I am. But I think next winter I will work on the 10k training plan to make it through the winter weather.
Did I PR?
Still up for debate, there is another small 5k in two weeks that I plan on running and will hopefully have a confirmed new PR
I totally recommend checking out this training plan. The book has a lot of great information ( as well as a lot of boasting of success) but if you feel like you are stuck in a rut and unable to improve, give it chance ( after a doctor says you're fit enough of course!)
My library has it in rotation even though it is hard to get but Amazon also sells it cheaply. (support the used books it's more eco friendly!)