My son tried to run at least two miles a day, or at least 4-5 days a week, while also participating in soccer practices and games, and then do each CFA excersize as often as he could (he had injury to clavical which limited pull ups and bb throw for long time). When you run each day, push hard. Go as fast as you can manage.
My son then took three days off excersize completely before his CFA and before his ROTC fitness test. Then he was fresh for test. Hydrate well 24 hours before the test. My son gets belly aches if he drinks much right before too. I don't have a solution for that, other than not drinking right before the run.
A year ago my son wasn't planning on going to an accademy, and we had no concept of everything involved in the process. Nothing is easy at all, and it seems there are road blocks at every step. The cfa, in my mind is a beast of a task in terms of getting a good score. Doing it all in such limited time is pushing even a fit person quite a bit. That run at the end seems excruciating. I feel for every kid who pushes forward to complete the CFA and the academy application process. Keep working brother.