Nothing can derail your 10K ambitions like an injury. That's why it's critical to evaluate your ability honestly and train within your limits. You'll improve if you work out steadily and push yourself just a little out of your comfort zone -- not to the point where your body becomes exhausted and injury-prone.
Before embarking on a 10K training regimen, some experts recommend already being a regular runner for about a year. You should be currently running at least 20 miles per week in your regular workout routine [source: Clark, Runner's Building Blocks]. This gives you a good start toward that oh-so-attractive finish line.
In addition to working within your own limits, it's extremely important to give your body time to heal between each training session -- so if you're not used to it, don't do long runs every day. You might want to consider training just three days a week, as one study has shown that this amount -- and no more -- significantly helps boost aerobic power [source: Men's Fitness].