This is a guide based off of NinjaNas's guide. I just found it was a bit messy, so I decided to clean it up for them as well as add in a few things to be aware of during the run. Hope you don't mind.
Timer starts when you hit "start game" on the Rename Characters screen.
When you start, run to your door (hold down) and [ideally] aim your mouse in the hallway right above the person adjacent to your cell's TV. When the Greetings Letter appears click as fast as you can to get it off of your screen.
At 8:00 you will leave your cell. Go right, down, left, down, right through the double doors and into the canteen. Run along the left wall into the blue tray/cutlery. Here you will need 5 forks. If you do not have 5 forks, quit game and redo the steps above. Keep in mind you want to grab the forks as fast as possible, as you want to minimize the menu time for this speedrun.
If you get five forks, immediately close out of the cutlery inventory and proceed out the doors. Go into the room with 2 computers. Immediately start chipping at the far left wall with your forks.
At 9:00 a Lockdown will happen. Leave the the room and go upwards or towards police officers. MAKE SURE AN OFFICER SEES YOU, NOT A SNIPER, OR ELSE THE DOORS WILL STILL LOCK!
The reason you die here is to 1. Get Heat off of you & 2. Regain your fatigue/energy.
TIP : DO NOT FOCUS ON GETTING THROUGH THE WALL SUPER FAST. FOCUS ON DYING FAST AND EFFICIENTLY. YOU HAVE LOTS OF TIME TO GET THROUGH THE WALL.
Once you die, go back into the computer room and begin chipping; you should break through the wall around the beginning of Morning Free Time.
Now, you will want to quickly replace the wall behind you, and grabbing the Prison Stashes. Anywhere from 0-2 will spawn. One spawn point is directly down from the black hallway, and another is in the vents. If you do not get Flimsy Cutters, reset the run & repeat the above steps.
If you do get flimsy cutters, proceed back to the wall you broke out. Drop one fork if you want, it's not necessary. Dig through the wall and replace it immediately. You should be back in the computer room. While you're there, go ahead and collect 1-2 intellect from the computers, and during your free time or Lunch grab two bed sheets and craft a sheet rope. (This is contraband as well as the Flimsy Cutters so DO NOT GET CAUGHT DOING ANYTHING)
During Work/Leisure time, I recommend going to the Infirmary as no officers go there to tell you to go to your job. Mess around there, sleep in the beds, go in and out of the cabinet. Do whatever to pass the time.
At 16:00, you will get a message saying you lost your job. There are 2 visual cues I have as to where I need to put my mouse to close the message. The last two beds there is a space in between them, and you can stand there and place your mouse the the wall in front of the man advertising jobs, just to the left. There you will see a diagonal shadow. You can also stand inside the diagonal shadow and put your mouse the the steps south east of the man. Find what works for you.
Now you will proceed to Exercise and Shower, where you just stand around and laugh at the dialog. Make sure not to open player inventories or look at missions as it stops the in game clock.
At 18:00, proceed to the wall you have broken, break it, replace it, and go into the vents. Do not go through the second vents. Wait through Dinner, Through Evening Free time, and once Evening Roll Call starts, Stay ready.
At 23:00 go up the ladder, and go up a few tiles, and straight left. When you get to the ledge, use your sheet rope.
Proceed left to the fence and cut it with your flimsy cutters. Timer stops the frame your screen starts to fade.
