I have never run in my life until recently where I have been making a small effort to get get fit.

I started running a mere 2km a day at 8km/h which I could quite easily manage in terms of cardiovascular fitness but after about a week I had smashed my knee up pretty bad so I stopped for a few weeks and have been doing 4km every Sunday at 8km/h (30 minutes running). I can manage this fine, and will this week start doing 4km on the cross trainer once a week mid week.

Now I know my speed and distance are both small but I'm a beginner so I'm doing ok, but now I need to try and build on what I'm doing. I can either try to increase my speed or increase the duration of my run.

What should I aim for? I am really looking for a target speed / duration that is a good target for somebody new to running to aim for after a few months. Where should I aim to be in a year?