I just passed RSC at lichfield. My run time was 11.08 not great I know but it was a pass. The course is 1 lap warm up and then 2 laps best effort. Watch out for the hill about half way around it can really can take it out of you.

Does anyone know how I can improve my run times?? I can make the 3 miles but not the time( am about 24mins at the mo with a lot of hills on the run), my Prmc isnt for abut 2 months so I have a while to train. Any help would be much appreciated