I just wanted to share my experience, I ran more then 10K, it took me over a year (had an achilles tendon injury, house move, new job etc). It took me 1 hour 21 minutes but I dont care, i reached my target of doing 10K... and I feel great. I only had 1 break for about 30 seconds going up a steep hill. I guess my next goal is to repeat this a few times and improve my time, hopefully get 5K less than 30 minutes, then 10K less than an hour... if I go for reducing 21 minutes, it will take me 21 weeks, so about March, I should be able to run 10K less than 1 hour.... I dont want any more injuries so I've given myself plenty of time. Any suggestions for free apps or programmes for interval training??