Hey, the beep test is known as the Multi-stage fitness test.
My numbers are 16 sit ups, 11 push ups and 1 pull up. But I can do 6 chin ups if that’s any help somehow. In regards to the beep test, I haven’t had a chance to download it and test myself yet. But judging by the fact that I get puffed running and have to stop at just over a 100 meters, I clearly need alot of improvement to reach my goal target. [/quote]
Running is all about pacing. In the beginning you will need to probably need to run more slowly than feels natural if you want to keep it up for any length of time. If you’re good to go medically, I suggest you try the “couch to 5k” running progression. It’s available free on line (google it) is simple to follow and, as the name suggests, its suitable for beginners.
It’s based on time, not distance or heart rate or any other complicated measure that makes it hard to get going. You start by jogging 60 seconds then walking 90 seconds for a total of 20 minutes or so. You could do this right now. Discipline yourself during the running intervals to run at a pace where you could just barely comfortably hold a conversation with someone, or better still find a training partner and actually have a conversation with them. This will keep you running aerobically (which is the point) and will prevent you from going all out and overdoing it.
Also, learn to run properly. I firmly believe that running is a skill and just because you can go out and do it doesn’t mean you will be doing it well. But learn while you are running. Start today and work on your form as you go.
Regarding pushups/pullups/situps: there are plenty of good progressions out there. A lot of people do well with “greasing the groove” for bodyweight exercises. This just means doing multiple small sets throughout each day consisting of about half your one-set max until you hit a goal number of total reps (i.e. 20 sets of 5 pushups throughout the day until would give you 100 total reps). “Recon Ron” (google it) is a pullup progression yo can do if you can do one full pull up (which you can). You may need to break up the sets a little to get the reps in, but you can do that.
The 60 DayPLP (push up/lunge/pullup) program on this site may be a really good fit too.
It begins with one push up, one pull up and one lunge with each leg and adds one of each every day for 60 days. You break them up into as many sets as you need to get it done. Again simple enough that you could start today and suited to the type of training you will likely be doing in the Navy.
As an aside, if there are swimming elements/requirements I strongly suggest you start swimming too.
Hope something there is of use. All the best.