im a 21 year old male im about 5'9 wearing shoes and i weigh anywhere between 178 to 183 depending on how much water i take in daily my bench press it at 310 max i work out everyday except saturday and sundays and can run my 3 miles in about 22:00 what do i need to do to improve on that time?

Do a search for Runner's World and visit their site. They have good training programs.