Having never run before I worked to a plan by Zen Labs, it got me to 10k within the time period and that is from not being able to run for 1min (i kid you not, not even 1 min without my legs cramping).
I have nothing but praise for the plan.
If you are an established runner though i am sure people would be able to build up their own plan to suit their needs.
I have a problem with tight muscles and a slight pulled groin, had two sports massages done in the last week and they say i am ok to run, just wanted to take a little of the edge of it to help improve my time.
This is my first ever run, so i am learning all the time, and i was close to 60 mins before the pull, not run for 3 weeks now but it is on the mend.
So i will run the race then deal with it after and wait a month or two to let it heal whilst i do strengthening exercises.