Preparing for Marine Corps PFT and OCS
Next year, probably during the fall, I will be taking the Marine Corps PFT with the hopes of qualifying for Marine OCS. Obviously other factors play into my acceptance besides the PFT, but it needs to be really good. If I get into OCS, which I would attend the following summer, I want to have a perfect score of 300 on the PFT by that time so that I am more likely to do well at OCS and get the specialty that I want.
The Marine Corps PFT consists of max pullups, max crunches in 2 minutes, and a 3-mile run. Perfect scores are 20 pullups, 100 crunches, and an 18 minute 3-mile time.
Weight: 150 lbs
Max Pullups: 20
Max Situps in 2 minutes: 95
3-mile run: about 24 minutes (I suck at running)
Squat: 295# x 3
Deadlift: 340# x 6
Press: 135# x 3
Max Pushups in 2 minutes: 85
Running is by far my biggest weak point. I don't think that it would take me much time to get to the point where I could do 20 pullups on a bad day and I could probably do 100 crunches in 2 minutes now. I have been doing 5/3/1 with short, heavy metcons for a while now, which I like, but it's time to stop working on the things that I like and start working on the things that I need. I hate running anything over 400m, so I generally don't, and that's why my 3-mile time is crap.
My question is how would I construct a program to get my 3-mile time down to around 20 minutes or less by next fall (is that possible?) and down to 18 minutes or less by the summer of 2012? I would prefer to increase my absolute strength at the same time if that's feasible, but maintaining it would be all right as well. I want to fit pullups and pushups in too, and maybe some swimming and rucking.
Other stuff: As far as my schedule goes, for the next month (until school is over) my recovery will not be good due to inadequate sleep, food, and mobility work. I'm not working this summer, however, and I can devote as much time as needed to training, so length of workout sessions is not a problem.
Any comments and suggestions are welcome.