Notes
Fri - 3-5 miles. Get in those exercises, squats, dips, calf raises. This should be come a routine, every day or every other day. Start to do the sit/push ups every/everyother day. Routine, routine, routine!
Sat - I know you work one of these days, so apply accordingly, 5-7 miles or off, depending on when you work.
Sun - 5-7 or off, depending on work schedule. See how the body responds this week. Track progress in the knee. Keep the ice on it and the keep to the rehab.