you're gonna want to start working on your cardio.
12 minutes 1.5 miles is pretty easy, but you can't just show up and expect to work it.
how far can you run now?
i'm gonna assume you can run a mile.
so here could be a decent starter week m-f
tuesday:2 maybe 2.5 miles if you can
wednesday:easy 20 minute jog
thursday:same as tuesday
thats just a way shorter version of our cross country training, same basic idea. at first you don't have to haul ass but as you get in better shape you'll want to pick up the pace.
and good shoes are super important