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Here's how you do it: even pace.
Really. That's the most efficient but really hard. If I were you I'd do the following:
Figure out what it feels like to do 3/4 a mile in 5:40. Go somewhere where you're confident of the distance and do this: run under 5:40 for 3/4, jog for 4 minutes, run 1/2 a mile in under 3:50, jog for 2 minutes, run a 1/4 in under 1:55. You should be able to do that if you have any chance of running 11:35.
Now do that the first day, just to get used to the pace. Then every day until the day before the test do this: run 25 minutes. At the end, run 1/4 mile in under 1:55, jog for 2 minutes, run a 1/4 under 1:55, jog for 2 minutes, run a 1/4 under 1:55. Just get used to doing the pace.
The day before, the most important thing you could do is jog for 20 minutes at a really easy pace. Just get your legs loose.
The day of the test, come through in 5:40 or so and hold on for dear life.
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