Run Time Pointers?

It sounds like you really care about your times, and statistics. You should care more about how you feel, then worry about times. That's where to start. You don't sound too confident. But you want to lower your times, so, I'll help...You want to work on distance, so start running at least 3 miles a day. Sounds like alot because your more than tripling your normal routine, but just pace yourself. And load up on those push up and sit-ups! 20 and 20 is not alot at all. Don't focus on sprints. That's not your field. You wanna work on stamina and distance, right? Okay, for go the sprints stuff. I hope you've found my advice helpful, and good luck!