You can be fairly quick on <10mpw. The bulk of your work ends up being intervals, parkruns and short sharp fartleks. That and lots of bike work.
Get your anti inflammatory lotions and salves sorted out too. Arnica, comfrey and dit da jow are my main three, but mega cissus is one I used for wrist issues a while back and may help knee meniscus problems. Comfrey can be grown in your back garden, so you lose less of the vital blueprint by processing it yourself, though I buy it tbh.
Understand too that stress can bugger you up too, and can be the primary cause of chronic pain. Stress long term alters the hormone and peptide levels in the body which keep it in the fight/flight/freeze state, under which it diverts resources away from repair. Trying to find inner peace has been fifty percent of my recovery journey. The book 'conscious medicine' by Gill Edwards has been useful to me.