This post is actually about running, for which I apologise

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I got a gym membership for Christmas and have found it immensely helpful in terms of feeling calmer, panicking less and being able to concentrate for longer periods of time. I am working on spending longer and at a higher speed on the treadmill. This is with the aim of eventually doing a 10k run, maybe for the NAS. The thing is that I want to do it with my (NT) brother, who has already done one - not even for charity - just because he likes things like that! He completed it in just under an hour. I would hate for him to feel like he had to go at my slower pace.

I have no idea how often and for how long I should be running to try to increase my fitness as far as possible without going too far. Currently all I do is run 3k at 9kmph twice a week, which can't be doing that much. Does anyone here know about this stuff at all?

The following link might be off use. It has an online forum for runners and an online journal to keep track of your progress. It also has many great programs to follow.
www.runningroomonline.com

Im not a very strong runner, but the way i started off was by 1min run/1min walk routine. For the first week, start with a 5 min warm up walk, then run for 1 min then walk for a minute and keep repeating this cycle until you have run/walked for 20 minutes then do a five minute cool down walk then stretch, do this 3 times in a week, then the next week increase to 2mins run, 1 min walk for 20 minutes, each week add a minute until your comfortable doing 20 minutes steady three times a week.

If you already feel comfortable that you can run 20 minutes a week for three times a week, start there and each new week add a minute to your time, keeping building up your endurance first and worry about your distance later. Another thing recommended for the more average runner is to vary your speed as well, start off with a very comfortable pace, but on your last minute speed up as if your running towards the finish line.

Most exercise programs recommend 3 times a week. I think the idea is to rest some days, so every other day would not be too much.

It's my understanding that it's not important how far you walk or run. What's important is how long you exercise. So 20 minutes of walking is better than 10 minutes of running.

I was on the swim team in high school. Sometimes we worked out for 2 hours, twice a day, 6 days a week.

I suggest you just build up, 30 minutes a day, 45 minutes a day, an hour a day; 3 days a week, 4 days a week, 5 days a week.