Improving cardio/legs as much as possible in 1 month...

I have 1 month to improve my cardio/lungs/endurance and leg strength.

Any of you want to either point me in the direction or share your workout program? Find a program that focuses on 'how to train' for a certain event, perhaps a 10k, or some sort of interval running/training would be ideal.

I have a test coming up and I am not anywhere near the shape Id like to be (cardio/lung wise) - Increasing leg strength for this test will only help

thanks

Wind Sprints and Uphill climbs.

Best of both worlds.

Squats and lunges too.

High Rep Squats will do a number on you. Do something crazy like a set of 50 with 135. You will be breathing harder than if you just ran a mile.

I will jog @ 5mph then do 2 min of 3.5mph @ 15% incline then back down and so forth for 45min.

Plain & simple....Run very fast for a long time...
Heavy squats & leg presses...