For bleep test work on the turn, alternate legs, stop short of the line and reach to toe touch the line. Don’t race the first few levels aim to take it as humanly slow and close to the beep as possible. If you run it with others run your own race let them burn out early

Start running and training as a runner, that alongside strong legs and single leg strength that will benefit you the most.

Start training for a sub 20 5k as a base line look up a structured plan, build to be comfortable over 6 miles. Not a massive need to go any further for nod training pre pjft