Late post but finished W4R2 yesterday. It turns out my gym membership is still active till 9th of May (from my last attempt to get fit, can't remember if it was a 6 or 9 month membership....) so on my rest day on Tuesday I did 30 mins on the cross trainer, felt a lot better for it & so did my legs. I then did w4r2 on the treadmill yesterday. I went for 12kph on the two 3 minute sections, did 11.2 on the first 5 minute one and slowed down from 11 to 9.8 for the last one. My heart rate is quite high 180-200 whenever I check it during a run.
So altogether inc warm up & down 4.45km the same as w4r1. As a side point I find music helps a lot to push myself but I should probably pace myself better than that. I just want everything to happen right now. My weight is now down to 102.9kg too and I've started eating healthier. I always find when I start running my appetite goes down.
Hope everyone is OK!