When one is rehabilitating from an injury such as IT band syndrome, gradual increase in running distance is always recommended, preferably not more than for four week periods. Start at the end of the first period with a distance like 5K, and try to have no pain for the last two weeks. Try to increase to the next distance, for example 8K, and keep it for the next four weeks. After this period, one could resume with about 10% or its less increments every week, making sure that midweek runs are rested at no more than 11K-12K. One must not strain too much and listen to the body to avoid the chances of injury.