Two separate issues -- being competitive on the CFA and being prepared for plebe summer.
For the CFA, USNA is generally happy if females can do a single pullup (vs. even the max time on flexed arm hang). Doing several pullups would be viewed very favorably. The reason BTW, that the number is lower for the women is the recognition that women typically have less upper body strength than men (despite equal levels of fitness) and "palms outward" (vs. inward) pullups require a lot of upper-body strength.
In fairness, upper body strength isn't as important right away for plebe summer. PEP and other things you'll do (carrying a rifle, for example) will help you develop that strength. So if you start plebe summer still being able to do 2-4 pullups, you should be fine -- not that you shouldn't always strive to do your best.
For the CFA run, women should aim for around a 7:30-8:00. That's not a great score but will probably be ok. To do well, you would want to run 7:00-7:30 - any time lower would be looked on very favorably.
For plebe summer, you want to be able to run 3-5 miles at around an 8:00-8:30 pace (max). If you can do less than that, so much the better. Whether fair or not, how fast plebes -- and especially female plebes -- run goes a long way toward how they are viewed during the summer and, sometimes, throughout their tenure at USNA. If, as a female, you are able to "keep up" with the pack of guys, you'll be fine. If you can run faster than the pack of guys, you'll be golden. If you lag behind, it's not good. And guys, if you're a lousy runner, it's even worse for you than for females.
Thus, if you do nothing else to prepare for plebe summer, work on your running. If you're not a natural runner (and I'm not one), you should find a coach or trainer or someone who can design a program for you. The generic, "run 5 miles at X pace week 1" and increase to "y pace week 2" is great if you're able to do it. But if you struggle, there may be different approaches (wind sprints, series of 400s and 800s, etc.) that could help you improve your technique, endurance, and speed. It's important to start a running program NOW and keep with it until Plebe Summer, regardless of whether you are a natural athlete.