I Need More Recovery Time

The old adage of taking one day off from running for every mile you raced does not apply to me anymore. I raced 5K eight days ago and I am still hurting. It was my first race in 2 1/2 years and I lost the ability to land on my forefoot at about 1 mile. My knees took a pounding for the last 2 miles and I felt twinges in my damaged left knee on this morning's run. I did run 4x5 10-20-30 intervals four days after the race and that was a mistake. Since then I have stopped intervals and have just been running easy 2 miles. I may continue that into next week if the knee pain persists. I also have reassessed my September training plan to address my lack of endurance in last weeks 5K. I will go back to Tempo runs in place of one of the 10-20-30 interval days. My week will be: Mon-Off, Tue-2mi Easy, Wed-2mi Tempo, Thu-2mi Easy, Fri-4x5 10-20-30 Intervals, Sat-2mi Easy, Sun-4mi Easy.