Cooper test (Read 59 times)

Hi every one
We have a training project in the school. I have chosen the cooper test where I have run 2.5 km. In addition, I have to create my own exercise program and exercise fitness for 7 weeks. Then I have to do the Cooper test again and see if I have improved my fitness. I am a young boy of 17 years.
Training should be varied. Any suggestions on what I can work out? Would love to work out  3-4 times a week.