I need to knock time off of my IST

[jas]

Right now I am running a 13:49. Doing 80+ crunches, and 5 pull-ups. I have to get down to at least a 12:00 minute mile to go to the MOS/IST. What could improve my run time ASAP?

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[DrZ]

There is no improving your run time ASAP. You need to get your butt to the track and start running. You can make it a continuous run....mix running and sprints...or whatever...but just keep running. The only way to ever improve anything is with practice.

Download some music or some cadence with a fast enough pace and use that to keep time.