Go from Couch to 10K Race in 10 Weeks

Knee or joint pain flaring up due to pavement impact.

Never run through sharp pain. If joints hurt, switch immediately to walking. Ensure you are landing softly with short strides rather than heavy heel strikes.

Missing a run and trying to 'cram' by running back-to-back days.

Accept the missed day and move on. Never run two days in a row, as your joints need a full 48 hours to recover from the impact.

Getting caught up in race day adrenaline and running too fast at the start, leading to exhaustion.

Start your walk intervals from minute one, even if you feel great. Stick strictly to the plan.