Three runs a week, one rule: most of them should feel easy. A plan that gets you to the start line and across the finish.
You do not need to run every day to finish a 10K. You need three runs a week and the patience to keep most of them slow.
Weeks one to three: two easy 3 to 4 kilometre runs and one longer run that grows by a kilometre each week.
Weeks four to six: swap one easy run for intervals. Six lots of two minutes quick, two minutes walking.
Weeks seven and eight: hold the long run at 8 kilometres, then cut everything in half in the final week.
On the day, start slower than feels right. You will pass people in the last two kilometres.
