Improving Run time advice

#1
hello everyone, i have ADSC coming up soon and its my only chance to get into AFC Harrogate, does anyone have any suggestions on how to most efficiently improve my run time. any good schedules or what-not. my time is currently about 9 mins 40. Also, would running everyday be beneficial? would there be enough time for my body to recover from one day to the next? or is that pushing it?

thanks for any help :):
 
#2
Hit the back button on your browser once... scroll down to 'Run Time' thread. Other threads are also available for your viewing if you just do a search.
 

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