If you've been bulking that long, and I'm assuming lifting heavy you may want to get away from super low reps and the like for your purpose. Assuming you can Bench 225 a couple of times off of your chest and do the 8 dead hang pull-ups in a row, losing weight alone will get you over the bar. I expect the run will present the greatest challenge.
Start with 2-3 months of a strength base through a 5x5, specifically this (spreadsheet at bottom of the webpage).
http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm
But replace the row/clean exercises with dead hang pull-ups (just like the test). Just 5 sets until failure, use a weight belt when you get over 15. Also forget the arm assistance on Friday completely. Try to run a slow 1/2-1 mile directly after to promote fat loss.
On the off days, work on the run. You'll want to hit a pace of 9.0 and sustain it for 1.5 mi. That will make a 7:00 mile a joke. You can start working the speed and distance up to that level. Other days, turn the treadmill on 10.0 or above and do run/rest intervals. I started at 30 sec run, then jump off for 30 repeated 5-10 times. Now I do tabatas, :20/:10 x 8, and they're hard as sh**. But I also got myself to a sub 6:00 mile.
Honestly, you should pass the test after a month of this, but you can then switch to something that is pull-up and push-up centric. I recommend CrossFit, but there are a ton of bodyweight heavy routines, even P90X.
In terms of weight loss and diet, I would not worry about muscle loss at all. You don't need a crazy calorie deficit, as long as you eat clean, it should be ok. Just run a simulation of the test yourself after a month and see. But keep one thing in mind; running on a track with turns will be slower than a treadmill, and even slower outside, even slower if it's cold.
