Cooper test

[trooper]

Allright,
So i have to improve my "cooper test" which is a VO2max test, or endurance test for english speakers.
The point is that you have 12 minutes to run on a track which is typically 400 meters and  my personal goal is 3000 meters, aka 3k in sub 12 minutes. I currently run about 2600m in 12 min. how can i improve results, and yeah i know "to run faster, you have to run faster" and all that jazz. Could anyone give me some pointers in decreasing the time? the goal would actually be a 2 mile run in 12min because the test will be ran with a ballistic vest which weighs about 20lbs. Any response will be appreciated and if you want to join my challenge, I officially challange you! 

[mynewunit]

Okay. The first thing I need to know is how much time do you have? I would actually run slower to run faster. Now I would totally do that just to mess with you, but if you have the time that is how to go faster. You need to get a heart rate monitor. Run as fast as you can at a 140 beats per minute. Now don't look at your rate for the first 3 minutes. The more days you go at that rate, you heart rate will drop or your speed will increase. I started with a 12 minute mile wearing about 30 lbs ruck. Got it to about a 9 minute mile for about 3 miles. Just out there going a little slower than you want to, for about twice as long as you want to.