Sorry, can't help you for a while there!
I know - but tbh I think you'll be faster than my current pace anyway! but I would be advocating you taking it easier to get a better recovery in - that said - go crush that beep test!
Faster, hmm maybe until my knee self destructed midway through the run! At least it's come good on the bike. I can worry about running later (hopefully before I'm due to head off to training in Nov).