In regards to Army Basic Training?

So I'm 30 years old and I'm going 11x Airborne. I have been smoking cigarettes roughly 9 years. I had my last smoke last night and this morning I went for a light job. After my run which was only about 7 min I couldn't stop coughing and spitting out phlegm. My questions are Is this normal? Is a month enough time to prepare for BST? What kind of workout should I start off? The last thing I want is for my body to go into shock in BST. If you had this previous issue before going to BST please share your input.