Decided to reinstall an old C25K app I used to use, and the first run was:

• 5 minutes walking warmup
• 60 seconds running
• 90 seconds walking
• repeat walk/run for 20 minutes (8 intervals)

GPS tracking was bad because I hadn't set it to allow background tracking. Will change that for the next run.

But now my leg is aching again. My lower back part of my right leg is hurting like it's about to spasm (it has done that before)