Cross country TIPS❣️✨

I consider myself to be a strong long distance runner for my age and gender category

In a week I have cc tryouts and the objective is running 23 mins without stopping (idk y) I’m positive I can get a lil over 5km within that time frame how can I mentally and physically prepare (apart from practicing obviously) to add possibly half a mile within those 23 mins?

(I only say I’m sure “I can get a lil over 5 k” in is because my race times tend to be 20:15-22:07 mins for that distance)