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@rhb
You need to get a better base before starting interval training then. Consistency, e.g. 30 mins 2 x per week, 45 mins 1 x per week without struggling to walk up /down stairs the next day.
If you start intervals now I predict an injury.
Wallet? Are you running to the pub?. Phone? Who ya gonna call?
Key on keyring, in hand, or in pocket in shorts. Or leave under plantpot (neighbours) and retrieve when you get back.
Whatever is comfortable for you, consider long lycra if you might chafe in the middle.... The marketing folks would have you wearing Compression stuff as it's 0.00001% more effective or whatever the "research" says.