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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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PhilPub
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.