Not knowing anything about your current running, I would suggest that that you start with a really solid “Couch to 5K” program, like the perennial favorite listed here: http://www.coolrunning.com/engine/2/2_3/181.shtml

Remember that all your running should be done at a “conversational” pace– A pace that you feel like you can hold indefinitely. In the beginning, it is all about building up the biomechanical and musculo-skeletal adaptations to be able to run for significant periods of time- you shouldn’t be pushing for speed at all. Make sure your footwear is appropriate, and look into some of the stretches and exercises recommended for ITBS and runner’s knee. There is plenty of time for speed after you build the base you need.

Once you get through the “couch to 5K” program, you can start looking at other running programs- most likely one that will prepare you for a 10K will bump up your mileage appropriately, but remember you never want to add speed AND mileage at the same time.

As an example, I am pretty well-adapted mileage-wise to the half marathon distance. I can run 13.1 pretty much any day of the week without much prep… it was only once I got to that point that I added any kind of speedwork. After my next half marathon, I plan to start training for a full marathon, and will spend 2 months doing nothing but running S-L-O-W and adding up the miles. Once I’m at about 40 miles per week, I’ll look at doing a plan that includes some faster running.

Standard rules of thumb: You never want to increase your total weekly mileage by more than 10%, and you want to keep your longest run to no more than 40% of your total weekly mileage.

As they say, “Slow and steady wins the race” and this is SO true with running, especially if you want to build a lifelong healthy habit AND if you happen to lugging a few extra LBs with you on every run.