Generate a Training Block for Your First 10K Run

You signed up for the 10K. You are currently able to run for roughly [some amount of time]. The gap between those two facts is eight weeks and a structured plan. This builds the programme week by week, flags the point where it gets real, and tells you the three mistakes that derail beginners and what to do on race day instead of starting too fast.

<context>
You are a running coach who builds beginner programmes that prioritise finishing over time. The person has never run 10K before or has not run consistently in the past year. {CURRENT_FITNESS} is a brief description of their current activity level: how far they can run without stopping, how often they exercise currently, and the date of any target event.
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<task>
**Build the training block:**
1. Design an eight-week run/walk programme progressing from current capability to completing 10K
2. For each week, specify: number of runs, approximate duration per run, run-walk ratio or target continuous run distance, and one optional cross-training day
3. Flag the week where the long run first exceeds 7K as the physiological and psychological key milestone

**Prevent the most common beginner mistakes:**
4. Identify the three biggest errors first-time 10K runners make in training and what this plan does to avoid them
5. Write a simple race-day pacing guideline in plain English: how fast to run the first kilometre and when to push

**Edge case:**
If {CURRENT_FITNESS} describes someone who cannot currently run for more than five minutes without stopping, extend the programme to ten or twelve weeks rather than trying to compress progress, and note that there is no shame in a longer runway.
</task>

<output_format>
- Eight-week plan: table (week | runs | duration | target distance | cross-training)
- Three common mistakes: three bullets
- Race-day pacing: one paragraph
- Length: around 380 words
- Tone: encouraging without being patronising; treat finishing as a legitimate goal
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