Currents don't just flow at random through planes. The faster the edge rate the more they couple into the plane.
Not sure how you'd come to such an observation; a trace of fixed geometry and variable length will "couple" (i.e., behave predominantly as a transmission line) for any length on par with the electrical length (i.e., wavelength) at the frequency of interest. Regarding edges, that's roughly to do with rise time, rather than wavelength.
If you take a single trace positioned above a reference plane and terminated with a load into the plane at far end and you track the return current flow you will see the electrons run pretty much in a straight line from termination point back to source for DC current. Increase the frequency and they will start to follow the shape of the source path. Even though there is a solid slab of copper, they will run in the path shaped by the sender.
To get this effect (called the plane effect) you need to be within 1.5 times the width of the trace . Any further than that and the effect decays exponentially. At 3 times the width the effect is gone.
The "path of least impedance" effect has to do with the trace length compared to the electrical length (wavelength), and not the trace width, nor some absolute length scale.
For a circuitous path with line-of-sight L_0 and path length L_1, the cutoff from "DC" (line of sight, 'path of least resistance') will occur on par with wavelength ~= L_1 (I think).
The image current, reflected by a trace on the opposite side, will tend to be wider than the trace by a few times (as stated).
This sounds like a mistake, that you meant to say one thing and wrote another. The dimensions of the image current is more or less true. The path with respect to frequency was stated in terms of height above the ground plane, which is unrelated, or only very mildly so. It depends on the path, of course. So maybe you meant that. Dunno.
That's why you cannot control return current on a doublesided board. The thickness of the material makes it so that you need traces that are 3mm or more wide to get the effect.
That sounds like more than enough to allow routing like signals together (e.g., differential pairs), and orders of magnitude sufficient to, say, build a dirty digital circuit on one side of the board, and a quiet analog circuit on the opposite side (say 10 * 3mm away). Without cutting the ground plane.
On multilayers you play with the prepreg thicknesses to control the coupling.
If you can couple a power and ground plane for the frequency band you work in then you can use either as an energy return plane. You need to be aware for plane edges though. These can radiate and even resonate. Plane edges should be shunted for AC using small bypass caps. A large plane with no load is effectively a dipole antenna.
Yes, planes that are, for the most part, overlapping, appear as one. You can even have a gap in one plane (say going from a 3.3V to a 1.8V domain, so the VCC pour changes), but with common ground underneath, and not really notice a change in the environment (you can actually do the 20ps TDR and see transitions as small as individual vias, and not see blips due to gaps in sufficiently large planes).
Though a plane pair acts as a low impedance transmission line, it still acts as one, and therefore can exhibit resonances, which is why you want bypasses -- notably, the physical locations of those bypasses need not be important! What matters is that the plane (which itself acts as a low ESL capacitor) is well damped. Appropriate size ceramic caps, plus beefy tantalum caps (chosen for their modest and stable ESR), are usually the best answer.
Tim