Our expert says:
I think 12 km is a good target over 3 months. But you have to start from a low base, or the risk of injury is high. My advice is a 10km programme and there is a 10km over 11 week programme: http://www.health24.com/fitness/Programmes/16-1347-2101-2107-2251-2109.asp
That's perfect because it gets you to within a week or two of the race and you're doing the right distance. It's what I'd recommend. It's easy to get lost in complexity, but try to avoid that temptation! Consistency is king!
The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical exmanication, diagnosis and formal
advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.