Hi Kevin. I would agree with Lou's comments and the mcmillan website is very helpful. One tip I would give is to try and avoid the temptation to tinker with a number of differnet plans as - from experience - things only get confusing and counterproductive!
Stephen, I fully understand the reasons behind wanting to run/walk but the achilles injury presents a real long term risk to your further participation in events from 5k upwards. As with AG I would definitely recommend you defer til next year and seek some physio on the achilles as unfortunately it will not really respond to rest alone. (I myself pulled out last year due to lack of training due to virus as I have too much respect for the distance!) BOL whatever you decide.
Hi Natalie as people before have said - a training plan is very helpful and running hard every day is a recipe for breakdown. That said you dont need a hi-tech gizmo solution. Variety is the key.
eg easy run with fast last mile - easy first half/three quarters pace second half =easy paced run with 5 or 6 fast intervals of around 400 metres once you've warmed up - 10x200m hill sessions with jog recovery on downhill- and of course building up to doing 7/8 miles easy run once a week. The secret is to ensure you are fully recovered from the last hard session before doing another one. Of course if you have access to a treadmill you can be certain of pace and distance and elevation (i use 5% for hillwork) and in this case I would recommend you have alook at McMillan running calculator on the web which identifies relevant training paces based on your current ability.
Your body will tell you how youre feeling so dont ignore what its telling you (yes I speak from experience!)
I have completed several 10 milers and always benefitted from having done at least 3 training runs of that distance prior to a race. The benefits are both physical (increased endurance) and psychological (you're not expending energy worrying if you can last the distance) Its one less factor to have to consider. If its done at long slow run pace then I would do my last one 2 weeks before the event. Come the last week of training I would recommend cutting your mileage by 50% to ensure you take to the start line refreshed and raring to go. RW have a no programmes on the net which would be helpful to follow.
I hope yur probs will soon be in the past. Re the particular issue of running shoes in ..in my experience modern trainers dont need to be 'run in'' anymore (well not for 10k)It'll be enough for you to have run in them a couple of times so psychologically its not a concern pre-race! Best of luck.