Running advice needed (3 weeks to 5K)

In My Humble Opinion
1

I have recently started jogging again and was doing the couch to 5K program. Of course, I got the perfect storm of illness, knee pain, and really busy schedule that resulted in missing out on about 2 weeks of workouts.

Prior to the break, I was doing a comfortable 1.5 miles jogging and was ready to increase. Today, I did 1.5 miles but the knees were giving ominous signs and it wasn’t exactly comfortable.

I want to do a 5K on March 12, jogging as much as possible. I have 3 weeks - how much distance and/or speed can I reasonably attempt to increase each week without too much risk of going overboard? I have 10% in my mind but I’m not sure where that figure comes from. Thanks!

2

Your first concern is to resolve the knee issue, you only have the one pair.

Where is the pain, both knees or one?
During run or before /after?
Sudden or gradual onset?

The general rule of thumb is to increase no more than 10% per week.