Total distance matters, but so do frequency, hills, pace and how your harder sessions are spaced. The same mileage can feel very different when it is compressed into two runs or layered on top of a new gym routine.
Look at the few weeks before symptoms began and at the response after each run. A useful plan might briefly reduce the most provocative demand, build strength and then reintroduce running volume in manageable steps. The aim is to learn what the knee tolerates, not to follow a universal mileage rule.
WHEN TO GET HELP
Pain with significant swelling, locking or inability to bear weight needs medical assessment.
Further reading
This is general information, not a diagnosis or an individual rehabilitation plan. An assessment may change the advice that is right for you.