Good routine to build and increase push-up, sit-up and running times/numbers?

[weflyhigh]

I need to pass the Army Physical Fitness Test (APFT) by the end of November (or mid-December, still unclear)

I currently think I could pass the push-ups and sit-ups, but to be honest, only barely. I was a complete slob this summer. I think passing the running section is the easiest, but I could definitely be faster/get a better score:

Here's the minimum:
You have 2 minutes to do as many push-ups as you can
60 points = 42 push-ups

You have 2 minutes to do as many sit-ups as you can
60 points = 53 sit-ups

You have to run 2 miles
60 points = 15:54

You need to get at least 180 points (at least 60 in each category), but that's the bare-minimum

90 points in each category is 64/72/13:42, and that would AMAZING, but doubt I could get to that?



How many push-ups should I do a day? Sit-ups? How far should I run? Should I run like more than 2 miles or try 2 miles as fast as I can?

What about weights? Should I be bench-pressing (just started again after summer)/doing other variations of sit-ups/abs?

What should I do if I am really sore from the previous day(s') workout? Is it bad to take tylenol and then work out more?

I care about my arms and other muscles, but I am strictly focused on passing this test at the moment.
I have access to 3 full gyms with most any equipment I might need.

Food advice would be WONDERFUL, too

THANKS a lot for any help/experiences.

 

[SociallyChallenged]

These are some fairly basic movements. Because of this, anything that you do, really, will improve them. For pushups and situps, the Grease the Groove approach will be best. Google it. It's where you do many sets of sub-maximal reps throughout the day. It really, really helps improve the max number of a given movement.

As for the 2 miles, anything you do will help it essentially. I would probably do a couple of things. A couple times a week, I would run for distance - trying to get up to 4-5 miles. I would also do 1-mile repeats once or twice a week to work on pacing and speed. And probably once a week, I would do a 2-mile run for time to track progress and work out. Really though, these are all really simple and you'll improve a great deal by working on them.

As for the food thing, you might look into the Zone diet if you wanted to get really serious. It has some good benefits and a LOT of athletes say it has improved their performance.