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Isn't there a rule of thumb recovery from a hard run is about a mile a day, so basically take it easy with only gentle recovery runs for around 9 days?

Some of it is on the website...

http://www.runnersworld.co.uk/racing/time-for-a-fast-5k/9634.html

I sort of did it DIY instead of couch to xxx program and I had a 1.6 route 800m each way and I started off just seeing how far I could run etc... So it can be done that way.

the couch to xxx plans work for a lot of people so I guess you should give carful consideration before ditching them. 

One thing I would say is for the first month or two at least don't do more then 3 times a week, your muscles only repair themselves and get better by resting. One big newbie problem is running to often so the muscles don't repair and rest between runs.

have a goal in mind, ok you have that covered with your 10k  

my last piece of advice don't RUN to quickly it isn't about running as hard as possible then walking it's about slowly building up your stamina and speed, if you go to quick likely to cause an injury ad or just give up as you can't keep it up, it's not a sprint just make the right running motions and plod along, speed comes with time and practise don't worry about how slow you are... It's completely irrelevant at this stage.

Jen: eek!

you lot are awesome the miles you put in or how hard you are working at recovering from injury.

i did 8k (5m) tonight in 50:34 heat got me I tried to run it quick and set out way to fast 5:45 first km and the heat just killed me sub 30 first 5k then changed my mind and just plodded the last 3. 

then met the oh with the dog after the 8k so had a 2km cool down walk.

i've started having a priories drink (banana milkshake) after my runs not very good for the diet! But good for recovery

I had a bad week, don't know how managed to gain 2 lbs.. OK I do know... a few sweets after a half marathon on Sunday and an ice cream each night... Just goes to show that you can never get complacent ran 26 miles in the week and gained 2 lbs.  Weight isn't one of those things that just takes care of itself, at least not for me, I need to be on the ball 5 days out of 7 to stay on top of it weekly.