There is an outlined workout starting on page 17 of the appointee instruction book. I also agree with all other posters, but if you have your appointment you also have access to the book and their recommended program prior to arrival.
The below is the guidance for footwear from the Academy, there is a phone number if you have questions. We purchased DD a pair before she left and they held up much better than the other issued pair, but that was for the class of 2014. There is no statement about the boots like last year, but they may have not updated this PDF:
Footwear
Combat boots and boot socks will be issued upon arrival;
however, appointees may purchase their boots prior to
entering the Academy. Appointees may do so through Cadet
Issue during scheduled day tours to the Academy. These
boots must meet the following specifications: sage green in
color, 8 inches high, have a rubber sole, and a waterproof
upper bootie (Gore-tex or similar.) The boots must NOT have
steel or safety toes, or zippers.
Descriptions and color photos can be found on the internet
at
www.bellevilleshoe.com (Belleville model number 650 or
F650 for women’s sizes.) This website is provided for
reference only; there are many additional manufacturers and
sources for these boots. All incoming cadets are required to
have two (2) pairs of serviceable boots for wear during basic
cadet training. If you wear an unusual size (i.e. extra narrow,
smaller than a size 4 or larger than a size 14) or have questions
concerning footwear, call Cadet Issue at 1-719-333-3017/2366
or 1-719-333-3218.
You are also encouraged to bring molded cleats with you
to the Academy. Many intramural activities are played
outdoors and the use of molded cleats will allow you to
maintain your footing. Only molded cleats are authorized. Do
not bring screw-in, metal, or single toe cleats as they pose
safety hazards to other participants.
If you require prescription orthotics, bring them with you.
Make sure they are in good shape and accomplish what they
are supposed to do, i.e., alleviate pain.