Like the title suggests, I want to be able to run 2 miles in 16 minutes and I want to be able to do it without feeling like I'm about to die.
Right now, I can't do much better than running 16 minutes at a 5.5-6.0mph pace without feeling like I'm about to die and sucking in wind and I want to push that to 8mph. That isn't from any prior running conditioning but just running around and constantly lifting stuff at work and some of the lifting I do to develop work capacity.
What's a good way to ease into this without negatively affecting my powerlifting goals?
I'm 5'10" and weigh 180lb. It probably wouldn't hurt to lose 5 or so lbs but no more than that. I find if I get much leaner than ~12% bf (upper abs show but lower abs not visible), I start getting lethargic and my lifting suffers.
This is strictly a performance goal. I'm not trying to burn fat or build lifting work capacity, improve health, or anything like that, but I will be observing those kinds of things to see what the running does to them.
Any tips like about jogging/running form or programming or how hard I should really be pushing myself would be great.