The way to get your run time down the fastest is to run intervals. Go to the track and run 800 meters (2 laps) all out, then walk half a lap and then do it again. If you can get yourself up to 6 of these, you will be set. HOWEVER, you need to be extremely careful when doing speed workouts because you can injure yourself (ie get horrible shin splints). So make sure your body is use to running at least 25 miles a week before starting speed workout's. Upper body strength is achieved simply by lifting weights. The OCS website use to have a circuit workout posted for candidates that was extremely helpful. Circuits- 10 pull ups, 20 pushups, 30 sit ups, 60 step ups, 30 dips, 20 bends and thrusts back to back without a break. This was the upper level male circuit workout. Do this 3 times in a row = 1 circuit (without a break in between). You then take a 1-2 min break between circuit 1 and 2 etc. Between doing the circuit workouts 3 times a week and a solid running routine, virtually anybody can get in the shape required. Also, ask your OSO about boots because you need to run in them to toughen your feet up. I hope I didnt confuse you.
Which of y'all has the best plan to get in the BEST shape in the quickest amount of time? 
