Not a doc so not sure about the medical part of your question but as for distance returning, i would rather start slower and base it on time instead of km's 4min walk , 1 min Run repeat 4 times to give a 20min workout every second day for week 1 3min walk , 2 min run Repeat 4 time every second day in week 2 2min walk , 3 min run Repeat 4 time every second day in week 3 1min walk , 4 min run Repeat 4 time every second day in week 4 Week 5 Run 20min and then from there build up again.
