If you really want to do this, you're going to have to work on your cardio super hard for the next 14 days.
If you really haven't ran or worked out in a long time, it will be tough but doable depending on how naturally fit you are. Still, you will feel like you are going to die.
Here's some stuff you can do to start off easy that will help your cardio.
Jumping jacks are a good warmup. 20 jumping jacks, 20 pushups, 20 jumping jacks, 20 situps, 20 jumping jacks, 20 leg lifts, 20 jumping jacks, 20 mountain climbers.
Jog in place with a partner for 3 minutes while tossing an 8lbs medicine ball to each other.
Do some step ups onto an 18" ledge for 3 minutes.
Do some jump ups onto an 18" ledge for 1 minute.
Hit and kick a punching bag or dummy for 3 minutes.
Jump rope for 3 minutes.
Hit and kick the punching bag for 3 minutes again.
Up-downs for 3 minutes.
1 mile slow to moderate paced jog.
On other days, you can practice sprints using cones to increase agility and speed. One thing I really enjoy is to find a long street with regularly spaced light poles and do an alternating sprint/jog as I pass each light pole.