Stamina, Speed, Not incredibly plausible?

Question
Hi, I'm 18, 5'7 and around 110lbs. Right now I'm trying to gain weight while getting in shape to join the military in not too long of a time. As you might know, when you join you have to take a physical fitness test which for the Army consists of a 2-mile run. The faster you finish the higher your score, for a perfect score of 100 you need to finish in around 13 minutes which means a 6.5 minute mile or faster if you want to clear the bar for sure.

At the moment I can do a mile in about 11 minutes, 15 if you include the warm-up that the treadmill gives me when I don't run outside.

Now for the questions, first is whether or not a 6 minute mile is very plausible. Unless my math is off it means sustaining 10mph and going faster than that to make-up for starting off slowly. I know it's well within people's limits but how much time training do you estimate someone would need for such a thing? And since it's 2 miles it's not just sustaining for 6 but 12 minutes.

What are some good goals to set short-term while working to get up to that speed and distance?

Are there more benefits to running outside versus running on a treadmill or the other way around?

Lastly, what kind of diet would you recommend for someone trying to gain muscle mass while increasing their speed, stamina, and such?

Thanks, and sorry for asking so many questions.


Answer
Hi Zack
If your time is 11 min now,it will take a very long time to reach 6min.The training goals should be layed out for 1yr beginning with a good 3 to 4 months foundation including a good weight program to build some muscle as you requested.No special diet,just good balance of carbs,protein,and the good fats.Just stay away from the junk.I would run outside,unless the weather doesn't agree with you from time to time.The most important thing in training is patience and consistency.The system is O-F-R.Overload the musculature and energy systems....Feed it with quality nutrition...Rest and recovery....Then you keep repeating this.You cannot rush the body.It will adapt at and seek it's own level over time base on your ability to provide the proper stimulation.If you have further questions just get in touch.

All the best

John