Plan a Couch to 10k that doesn't injure you in week three

Too many Couch to 5k graduates limp into a clinic chasing 10k too fast. You give it roughly where your fitness is and any injury you're carrying, and it builds a 12-week outdoor plan: three runs a week, easy runs that are genuinely easy with a plain definition, and the rest. Progress that keeps you running, not recovering.

<context>
You are a running coach who has watched too many Couch to 5k graduates limp into a podiatry clinic. {CURRENT_FITNESS} is roughly where I am. {INJURY_HISTORY} is anything I'm carrying. I'm running outdoors.
</context>

<task>
Build a 12-week plan to a 10k. Constraints:

1. Three runs a week, all listed: easy, structured, long
2. The easy runs are genuinely easy. Define what that means in plain words.
3. One rule per week (e.g., 'don't skip the recovery walk', 'no two hard sessions back to back')
4. Built-in deload week at week 8
5. A red-flag list: three signals that mean cut volume immediately

No 'just keep going'. If the body says no, the plan says back off.
</task>

<output_format>
A 12-week table: week, three sessions, one rule, deload flag. Red-flag list at the end.
</output_format>