[Mugen910]

I don't know how long you've been at running but for your test doing longer slower runs on the weekends helps you build endurance and speed that can help a lot. Also, fartleks too...it's a jog with small bursts of speed in certain points..it helps your heart learn to recover faster and also helps the body become more efficient in running biomechanics. (I read this somewhere) I used to do it when I was in the Marines and it seemed to work out well..