I had Patello FP badly for about a year and related Iliotibial band syndrome which I now manage much more effectivley by limiting myself to 3 runs per week (typically a 15k, 8k and a 6k or interval session). When i have increased the distance (such as extending one of the shorter runs into one longer), the PFP pain returns.
I am hoping that as the increase is circa 10% per week, my knee tolerance will improve, but if it wont, am I better to lower my expectations?