I've got about a year before I can xtrain to CCT. I can complete the past pretty easy. My running needs improvement. The best I can do is keep a 7min. mile for 3-4 miles. I know that's right at what they suggest for the cct orientation but I think we all know once there the basic requirements are out the window so to speak.
So I'm looking for someone who can tell me what times and distances I should shoot for to be prepared. Not just get by during the pipeline. After all who's really satisfied w/ the mimimum requirements. Thanks

Even though CCT doesn't go to INDOC anymore, there have been many who suggest the week 8 standards. From INDOC handout...

The run times listed are maximums.
Week #2 3.0 miles 21:00 maximum
Week #4 4.0 miles 28:00 maximum
Week #6 5.0 miles 35:30 maximum
Week #8 6.0 miles 45:00 maximum

Thanks for the advice. Now can you tell me how I can increase my speed and distance to where I'm at about a 6-6:30 mile pace.

Speed work (intervals) are your best bet for faster times IF you have quite a few miles under your belt. You are talking about specific training here and are at the greatest risk of injury. Do yourself a favor and grab Galloways book on running for the best advice around. You are doing well with a 7min/mi for 4 miles, but do not overlook the general physical requirements for speed work (miles) or you WILL get yourself injured. Good article for speedwork here...
http://www.specialtactics.com/intervaltraining.shtml

What do you mean by don't overlook the genelal Physical requirements for speed work? And thanks for the running info. Do you think if I can keep a 7 min. mile up to 5 miles I'd be good to go through the pipeline? thanks

What I mean is that you need a significant amount of miles under your belt before you tackle speed work. This is specialized training, so the best thing you can do is educate yourself on the subject. You can only get so much from the forums. Make sure to pay attention to the signs of overtraining and stay healthy. The answer to the second question is up to you.

Your best bet is to follow the link on the web site to Amazon and get Galloway's book on Running Edition 2. Widely known as "the book" on distance running.