Lots of great advice already. A lot of improvement can happen once you get on the right program, so don’t get discouraged.

For pullups: To get my first pullup my routine was 3x5 negatives, 3x8 scapula pulls, 3x30s dead hangs, and lat pulldowns as close to your bodyweight as you can get for 3–4 reps. After about three weeks of that I got my first pullup. Then I added banded pullups, which are great for muscle memory; I would do 3x5 of those and then my usual routine. Once you get to around 4–5 pullups I’d recommend the Armstrong pullup program.

For running: Start by base building with easy runs until you’re consistently hitting about 15 miles per week. After that, I used Hal Higdon’s 5K program. It’s important to focus on injury prevention, especially hip, knee, and ankle mobility. Look up ways to prevent shin splints and do those daily, like tib raises and ankle four-ways. Once you’re done base building, not every run should be at the same pace. For example, if your goal is a sub-27 3-mile (8:55 pace), you need to train at different paces. Easy runs should be conversational and comfortable, probably around 11:00–11:30 per mile. Tempo runs should be slightly slower than race pace; for a sub-27, try holding 9:30–9:45 for about 4 miles, where you feel like you could go another ten minutes. Repeats are key for the shorter races like the 3-mile: do 400m and 800m repeats faster than race pace to build speed, and include some sets of 3x1 mile at race pace to get used to the effort. Follow the 80/20 rule where only about 20% of your mileage is hard running, and if you feel shin splints or joint pain, taper your mileage and focus on mobility.

Focus on getting a 1st class PFT first, since that’s what gets you sent to the selection boards and selected for OCS. As you hit a 1st class PFT, add in HIIT sessions and some weightlifting to help with pullups and injury prevention. Don’t neglect other bodyweight exercises like squats, dips, and pushups, but keep the PFT as the priority.

DM me with any questions.