i found this program which i loved http://www.c25k.com/c25k_treadmill.html
but i cant find one for a 10k in this form. im sure i could just tweek this one but if there is already one out there it would save me the work
any suggestions would be greatly appreciated!
Start with the couch to 5K, then after you've done that, do "bridge to 10K"
Whatever you do, don't try to jump ahead in the program. Since you're a rider, you're undoubtedly fit and strong. But you're not used to the specific impact of running. And it takes bones and soft tissue a lot longer to respond to stress than the aerobic system and muscles.
The big risk in starting a running program is that your aerobic system develops pretty quickly, along with your muscles. So, you feel great, like couch to 5K is too easy (and you have a 10K anyway), and so you jump ahead. And end up with a stress fracture or other injury.
So yeah, big unsolicited advice. Stick with couch to 5K, and then add bridge to 10K.