Our expert says:
It's a bit late for this particular race, but I think that 10 km (up from the usual of 1 km) is too big a jump and will only cause problems for you. That said, maybe you did the race and it went fine and you can keep going, I don't know. Some people just seem able to do it, but in general, it's not a great idea to increase this much. They often talk about making at most 10% increases, but even this is a little dodgy to prescribe to everyone. Some might handle 20% others need 5%. I also think that the combination of walking and running is the way to go to start with. You might well be able to build up about 30 minutes of running, if you for example walk 2 minutes, jog 2 minutes for an hour. However, even this is very much more than you presently do, since your maximum walk at the moment is probably about 20 minutes a week. Therefore my advice is to check out the following website:
Here you will see a number of options for training programmes. My advice would be to choose the Shape up for Summer programme (the first or second one) and then go for that.
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