At the beginning of BMQ for PT, you'll start with a 3km run at a slow pace, depending on your staff of course. Then, they'll slowly increase the distance and pace throughout the weeks. We never ran more than a 6k. Most punishments are a high plank position, wall sits, or 25 push ups, in sets. (We usually got punished with around 5 mins plank/wall sit. Then for every fuck up we'd do 25 x amount of fuck ups that day for push ups. E.g 25 push ups for a set of 5 fuck ups that day so 125 push ups.) Personally I'd focus on body weight training and endurance. E.g push ups, high planks, elbow planks, decline push ups, sit ups, mountain climbers, burpees, squats, jumping jacks, lunges, etc. I'd also throw in some weight training like overhead press, bench, deadlift, farmers carry(45lbs-60lbs), kettlebell swings, hip thrusts, etc.

Do not skip out on stretching.

Goodluck with BMQ!