How to Last long in bed

Hey, I’m 18 and have a girlfriend who seems interested in having sex soon. So I just wanted some clarification on How long most guys last because loads of guys say 20-30 minutes minimum but I’m not sure whether that includes breaks or whether that’s 30 minutes of non-stop thrusting.

I’ve tried training up my endurance by masturbating without breaks at a high intensity as well as doing the same for pillow humping and currently, I can hold out for 25 minutes and 15 minutes going as Fast and Hard as possible in hopes to last longer.

Aiming to Last at least 10 minutes So any extra advice would be helpful. (Advice i already know)

Stop or slow down near coming

Think of something Horrid like maths to try and stop yourself from cumming

Any other advice Would be helpful and appreciated!