Training for the ekiden

OK, so I have an ekiden coming up in November, and I'll be running the 10km first stage. Trouble is, I've hurt my right foot quite badly, having landed on it awkwardly whilst doing some sprints at the local small park. Running hard on it is out of the question, so instead, I'm doing some circuit training to try and stay in shape until the foot heals.
Now, to find a training program for the 10km...