I am, frankly, rubbish at running. I have done a couple of 5k charity runs, but I want to build up to a 10k. Hopefully beyond. I only run on treadmills as then I know how far I have gone and how fast I am going. Any tips for working out a route or timings? I don't want to plug myself into a heart monitor, GPS or a stop watch, just low-key running advice please.