re: Any vets or currently serving have any advice on the PFT?

sounds like the marine PT test.

I was a terrible runner (even though I'm thin) for my whole 4 years in the army but never failed a PT test. I never ran or did PT before the corps so I guess my pointers for starting from square one:

- I had to do a 2 mile in 15:35 if I remember correctly. I started at probably 20:45, so close to where you are. The run is going to be your hardest to pass, forever. For marines you need to beat 28:00, and that's going to require you to target a 9min mile.

For training to run, I'd alternate between sprint training and distance. As said already, you should be doing 4 mile runs to train for a 3 mile. 4 miles might be too much right now, but target that to work up.

What you eat is important too. Start eating right. Losing weight (if you've got some to lose) will help a LOT. Every pound you don't have to carry for miles will make it that much easier.

- bulking up muscle will only hurt. Same as above for weight.

Good luck