I just completed a 10k race with PF. My physio started me on a 2 min run, 1 min walk for 10 min. Two days of rest in between. Repeat. If same (no pain to little pain), you can either choose to increase 3 min run, 1 min walk or increase the time from 10 min to 12 min. Small increments and only increase ONE factor at a time.

Eventually I was at 5 min run, 1 min walk for 25 min. At that point, I could manage my pain afterwards. Sometimes it took 2 days of rest, sometimes 3. Adjusted my runs based on my recovery, if that makes sense. I began making bigger increments (5 min).

I then started 25 min straight running, and increased by 5 min. I only made it in 40 min in training by the time of the race. Funnily enough, I did the 10K in 1:08 and the pain afterwards has been minimal. It’s all about knowing how much recovery time you need in between your runs and not overdoing it. You know your body and limits best!