onetime2

For the next 5 days run intervals. Warm up by stretching for 15 minutes. If running on a 1/4 mile track, do the first lap at a 3/4 pace. Second lap bring it up to your "normal" pace. Third lap, do it as fast as you can. Fourth lap back to 3/4 or 1/2 pace (whichever you can maintain). For the 5th lap you need landmarks along the track where you will start and stop your sprints (make sure they are far enough apart that you're pushing yourself hard). At the start of the 5th lap begin your sprint to the first landmark, when you get to the next, go back down to 3/4 or 1/2 pace. Repeat at the next set of landmarks. 6th lap back to 3/4 pace for the full lap. 7th lap "normal" pace. 8th lap repeat the 5th lap regimen. Then, if you're up to it, complete a mile at whatever pace you can maintain. If you can't do the final mile the first time out, work up to it as best you can during the week. Also stretch after every run.

I'm not sure how much you're running right now, but you should be doing at least two to three miles each of these days. Take the last day or day and a half to recover. Make sure you stretch on these days.

If your time is as bad as you say it is, mental toughness will easily get you 60 seconds. Don't succumb to slowing down. Keep pushing yourself the WHOLE run. You can do this.

Good luck and out of curiosity, is this a Physical Fitness Test of some sort?

__________________
Strive to be more curious than ignorant.