I used to be a lot more fit and have jogged in the past but never at my weight 215lbs. I plan to start jogging again and finally do a 10/k. I have no major health issues apart from the weight and a really old knee injury that isn't too much of a problem. My favorite way to build up my running endurance is to set a distance to jog and, after warm up walk I start jogging until I need to catch my breath, the back track walk until ready to jog again. That way I know how far I am going actually jogging and it is easy to gauge my improvement (e.g. the distance I can go before each walk break).
Any advice would be appreciated including what a reasonable time frame for couch to 10K, eating tips (for weight loss and energy), safer jogging with the extra weight/impact, etc.