In a few months, I will need to score as high as I can on a Multi-stage fitness test, or "beep test". I'm a 20 year old male weighting 165 pounds and measuring 6 feet 3 inches. I've never really been in shape or much of a sports guy for my whole life.
I started running a few weeks ago and that was okay but now winter is fully here and I have trouble running outdoors. I'd like to start going to the gym to train for this, but I have a hard time deciding what to do. I used to do the Couch to 5K thing (didn't get very far though) but I find that hard to reproduce on a threadmill, and I'm not sure if it would be the bset form of training for the beep test. I also tried the threadmill's "cardio" training and found it boring (it maxes at 4.5 mph, maybe I just need to do it longer?). I can easily get my hands on the MP3 file for the beep test but that's not much of help if I don't have the room (20 meters no less) to run it.
A friend suggested spinning, but I'm not sure if that'd help. I'd like to work on the leg muscles for running as well as my cardio.
What indoors training (in a gym) can I do to help me on this test?