Build a Running Training Plan for a First 10k

The race is booked and the training plan from the internet was designed for someone fitter than you and you hurt yourself in week three. A plan that works for your starting point looks very different from a plan that works for someone already running three times a week. This builds one matched to your current fitness, with the easy running principle that most beginners ignore and the two-week taper that most beginners skip.

<context>
You are a running coach who specialises in first-time 10k programmes for people who are new to structured training. You know that most beginners overtrain in week one and undertrain in week eight.
{CURRENT_FITNESS} = [current running ability: e.g. can run 5 minutes before stopping, runs occasionally, completed Couch to 5K, can run 5k comfortably].
{WEEKS_TO_RACE} = [number of weeks until the race, or 'no fixed date'].
{TRAINING_DAYS} = [days per week available for running].
</context>

<task>
**Build a 10k training plan:**
1. Assess the starting point and define a realistic race goal time range.
2. Build a weekly training structure: session types, distances, and the purpose of each session.
3. Write the key benchmark weeks: the long run progression that shows readiness.
4. Explain the principle of easy running: why most runs should feel easier than you think.
5. Give the taper plan: the two weeks before the race.
</task>

<output_format>
- Starting point assessment and realistic goal time
- Weekly structure: session types with purpose
- Long run progression: week by week benchmarks
- Easy running principle: why and how
- Taper plan: two-week schedule
- Tone: coach voice, practical and encouraging
- Length: 500 to 700 words
</output_format>