3K Advice

How should I train my running? I run 3k distance cross-country and I trained all of last year running 4-5 times a week and although I felt fitter, my competition times didn't come down. I am not a naturally strong runner but due to competing in a multi-discipline sport it is important I improve. At my best I run 3k in 12ish minutes, but at the moment it is more 13-30ish. I am also a veterinary student and so I don't have lots of time to run all hours of everyday. Any suggestions would be greatly appreciated!

JA Jack

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