One hill training or Interval session will improve your knee lift and strength and your running form, but it is a series of hill or interval sessions which allow you to make significant improvements to your 10K time. You also need to retain your long training run each week until you rest up in weeks 18-20. You will run the same training as last week. So lets turn our attention to food training. 97 million people in the United States are overweight.
Runners generally eat healthier than the rest of the population.
Few are in the morbidly overweight class, but huge numbers are carrying 10-30 pounds too much for their frame. Writing down what you eat for several days. Knowing you have to write it down may stop you from picking up that candy. Review your intake for wasted calories. Avoid overeating and check these pages for more advice.