I am a soldier in the national guard who has not be been doing too well on my two mile run in the last couple of years.

Traditionally I am not a bad runner. When I was 19 I was able to do the 2 miles in 12:16 but that was 8 years ago and as I mentioned earlier I havent been training as I should. My last PT test I ran a 18:20 2 mile and I felt like I was going to die. I would like to attend OCS this spring but I need to be able to run the two mile in 17:00 minimum. I would like to be able to pass for my make up PT test in early January so I can get a letter of recommendation from my commander for ocs in march.

I am not overweight and am in decent shape for a normal american. I was able to pass the run about a year ago with 16:02. Do you think it is realistic for me to shave 2 minutes off the 2 mile run in a month?

I have a smooth 5.25 treadmill and started today running intervals starting at 4.5 mph and going up to 7.2 mph. Would it be ok for me to run 5 or 6 days a week? What training program would you recommend? Is there a specific diet that would be beneficial for me?

Thanks so much for your help!!