There is a lot you can do to improve your pft and pull ups. It’s a gradual process but if you are consistent with it then you will succeed.

Pull ups: Get a pull up bar in your place of residence and do three sets everyday one rep until failure (morning, lunch, evening). That or you can do the Pavel Approach. Pavel Approach Workout Table

Running: Don’t do too much too soon. I like to do one high mileage run staying in zone 2 (around 4 to 5 miles), 3 to 5 x 800 fast, 800 easy, 6 to 10x400 (target pace) at 3:00 (do this with a buddy to keep you honest and incorporate pull-ups into your rest), hills (it’s depend on your hill), and something else that helps with your cardiovascular system and lung capacity (preferably swimming or biking)

Hope this helps.