How Can I Get Good At the Multistage Fitness Test/Bleep Test?

I'm an anxious person and I really want to get good and confident with the MSFT but I have no idea where to start. The reason I want to get good at this is for a job. I have to get to a certain level. Only to level 5.4 (which from spectating other candidates multiple times and researching the MSFT it's not very demanding..) but I've been struggling to get further than 4.7 (pre ankle injury) and want to start again by doing the right training for it.

I tried running programs like Couch to 5K which did build my running base but didn't completely carry me to the end of the assessment as I guess that only teaches you to conserve breath and pace for over 30 mins which isn't how the MSFT is set out.

I have been looking at other courses and the one that caught my eye is the sister app to Strava - Runna. The app chose the program "Train Your Way". it recommends for week 1;

1x 6.5k easy run

1x 8k long run (hills)

1x 400m repeats/intervals (equivalent of 4.5k).

Is this a good structure to build the required fitness for the MSFT?

Does anyone have any tips as to how to improve?

Anything is massively appreciated.