Aerobic methods

Hi Christian,

At my place of employment, we have an annual fitness test consisting of push-ups, pull-ups and a 3-mile run. I have used increased frequency, eccentrics and isometrics to improve my calisthenics, but my run time is still lagging (24min). I’m 6’3 & 235 pounds (neurotype 2A), so not exactly an endurance athlete.

What methods would you use to increase a 3-mile run time?