I have not looked at that pdf, but I do have extensive experience at long distance running as a mile specialist and a competitive cross country runner.
Usually, it's best to get your "stride" down. By that I mean a stride you can keep constant for at least a mile or more. That is your bench mark. A longer stride and you're going faster with less endurance, a shorter stride and you're going longer, but far too slow. I personally measure that stride length by much my hamstrings have to stretch. You can feel it when you really go all out, you start to cramp in the hamstrings first. Avoid that obviously. Just feel how far you can push your hamstrings and not have them rebel. Perhaps I am not the best advisor as my quads are way ahead of my hamstrings, so my hamstrings are my limiting factor personally, for hamstring dominant folks, it might be the opposite. I DK.
I would imagine the army wants your "stride" to be that which you can do for longish periods as opposed to shorter distances, so I would train in towards that end.
So, that in mind, I would increase the distance you run first before I would mess with speed. You will hit 2 miles in 16 minute very quickly, you will be surprised, I'm sure. Then I would focus on comfort of your running. How far can you "stretch" your stride out and still feel comfortable. The longer the strides, in general, the faster you go and the fitter you are in general.
Find that "magic" stride you can keep up for miles on end and you be comfortably ahead of anyone in your army cohort I would think.
Hope that helps!
Last edited by MikeM; 05-17-2011 at 09:01 PM.