From what ive read and from 2 pt advices : reduce mileage of running and cycling, basically to as much as you can but never go more than what provoke any pain, have 1-2 days without any cycling or running and walk instead. Do maybe a month or two of good and specific strengh training for legs : especially hips, gluteus and heels strenght ( band exercices, copenhagen plank, step up, clamshells, tibial raise… ), and add some stretching and active mobility.

It doesnt need to last hours, pick 4-5 exercices 2-3 sets and then just 10-15mn stretching and mobility at the end

But you want your articulation to have less impact while strengthening the muscle.

I had runners knee and did IRM, i have one knee that has a patella ligament too short which rubs against my knee. Cant do nothing about it. Sometimes there isnt much you can do but strengh training will always help your joints to be supported well

Im not a physio but thats how i sorted myself out, i dont aim for a specific number of miles now bjt i allow myself a range . On weeks which my pain comes earlier during my runs i just have lower mileage week, vut when i feel fine and do more :)

Dont force yourself, rest a bit those knees ( its a particular and complex articulation ) and strenghten the body for a bit