Trying to run a fast time

I am currently trying ways to improve my running time with really minimum training. Due to long working hours, I try to squeeze in 3-4 runs during weekend. Although this is not a solution at all, I still wish to achieve at least a pb for the coming run this Sunday and the 32km Newton Run on 20 Oct 2013. I have to try strengthen my core muscle group a little to have a chance to get my PB.

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