Three Weeks of 10-20-30 Training

I have completed three weeks of 10-20-30 training with six days of three sets of five intervals. I am halfway to my goal of 12 days of 10-20-30 training when I will run some sort of predictor of my 5K race time. My body has adapted to 10-20-30 after 6 days of it and I no longer have aches and pains in my damaged knee and I can run my 5 mile long run completely on my forefeet. I am finding out 10-20-30 training is excellent for rehabilitation of my damaged knee. I attribute this to only running fast for 10 seconds during each interval. I am very pleased with 10-20-30 training so far and it has exceeded my expectations.