firstly I wanted to say thank you for your program and all the work you have put in answering questions.
In 8 months I will apply for Sport Science studies and there is a physical preparedness test, which consists of pull ups (max reps), standing long jump, 20 yard dash, 10x6 yard shuttle run, sit ups and 2 mile run. Hardest for me is a 2 mile run, because I can barely run 1 mile and time is terrible. However, all exercises need an great improvement.
It would be great if you could give me guidelines how to set up training to be strong, big (reasonably) and put up maximal results in test (the better results, the better chance getting scholarship, which is very important to me).