Our expert says:
It depends a lot on what you are doing right now. You have one month, so it's really hard to go from zero to the hard training if you have not been training up to now. If you are relatively trained and fit, then doing interval training like is suggested is a good idea - I would say that 2 or 3 times a week, you need to get out and do this type of training - do a 30 minute run, breaking it down into one minutes hard, one minute easy. The other two days a week, I think that you need to get out and do easy jogs, say between 25 and 40 minutes each.
The risk you run is obviously injury, especially if you have been inactive up to now, and so you do need to be very careful to not overdo it - if you feel niggles and sprains and aches, then back off the training, otherwise you won't even make the test in December
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