I hope you have done your conconi test ! If not, it takes only 25 minutes at the most and a little analyse to have a great scientific data. 

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On this link, you will find your approximative speed for every distance. The term VDOT is equivalent to the VO2max.

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For the beginners, I would recommend to adapt these workouts and do them on a bike. It will be less stressful for your body because the impact with the ground doesn't take place anymore. Running is not an easy task for your body. You should start slowly and increase the number of session step by step and then the volume and the intensity. Don't try to do too much and don't forget that you want to lose weight and in order to do that you have to be consistent, injury free and have fun !