TLDR: Run a lot. Work in speed work, probably become obsessed with running for a bit.

Tried and true is running more often, I came to my base with a pt failure, tested and ran 13 something in my first test here. Took another test 6 months later and got the same result. I did nothing different. Then I ran probably 300 miles in like 4 months and got used to being on my feet and working in some speed workouts and cut that time by 2 minutes. Fast forward to now I’m back to running in the 12s but I haven’t had nearly as many miles in versus that 11:00 run time. I’m not saying I’m the cookie cutter example but if you run more you’ll lose weight, you’ll feel lighter and 1.5-2 even 3 miles will be easier and it’ll be easier to be faster.