I decided to do a workout today and Andrea recommended 6 x 0.5 mi with 0.25 jog recovery. I started out slow to make sure my knee wouldn't start hurting and luckily throughout the repeats my knee didn't hurt.
6:45, 6:24, 6:16, 6:17, 6:07, 5:35
It was tough for me to stay on my target pace for each repeat since it's been a couple of weeks since I've done any fast miles. I pushed hard on the last one. When I was cooling down I started feeling some slight discomfort in my knee but I still think it's healing now.
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