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You could do a couch to 5k, but they're generally designed for people who are much less fit than the average cyclist - first week is stuff like "walk 5 mins". So your other option is to just wing it like I did and loads of others do, doing the obvious things like resting if you're injured or tired and stopping if you're in pain, same as on the bike.
Main point to be aware of is that it's extremely easy to overdo it; as a bike courier you'll have massive cardiovascular fitness but puny weak little knees, ankles, tendons and so on that cannot take the impact of pounding on concrete over and over again. You can run a planned 10k, decide that you feel great and want to carry on to 15k, feel fine all evening, then realise the next day that you've broken yourself. I think nearly every cyclist does this when they start running; I certainly did.
Basically just make sure you rest the moment you have the slightest inkling of an injury and although it's frustrating don't increase your distance by more than 10% a week (I'm pretty sure 10% is the recommendation but advise you do a bit of research rather than listen to me). In the first few weeks I'd suggest you do frequent short runs rather than infrequent long runs (ie. do 3 quick 2.5km jogs rather than the 6km run you just did).
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When I transitioned from fit cyclist to novice runner (to get in shape for a marathon) I found Hal Higdon's plans useful, so maybe something like the novice 10k plan would be good. As mentioned, it's a matter of getting your running muscles/joints/tendons up to speed with your aerobic fitness, so always err on the side of easy pace, as well as building up distances gradually. Also don't just build up mileage of every run; get into a pattern of a weekly long run, with shorter runs to support it. Lengthen your "long" run out to 10k over a few weeks but keep in some 5k runs as well. After a few weeks you can build in the odd parkrun or faster tempo run, maybe 6k total with 3/4k in the middle at a quicker pace. But just building up the mileage for a few weeks at an easy pace, will itself increase the pace for any given effort.
Try to mix up the running surfaces to limit the stress. Tarmac's OK but grass is better.
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frankenbike
PhilPub
@ltc
I'm trying to get into running a bit. Are there any good guides to follow as a total novice? I basically just want to learn how to run a few miles a couple of times a week without hurting myself. I work as a bike courier so would like to avoid being achey for days after a run. I went for my first run in a couple of years last week and my hips felt super tight a few days later. Ran a fair bit further today (just over 6km) so I'm worried about the consequences later in the week.