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Allright so way back in April I decided I was on track to run a Tough mudder and bought myself a ticket and found a few friends. For those of you unfamiliar Tough Mudder is a 16-20km obstacle race that requires a fair bit of all over strength in order to complete the obstacles and a decent amount of cardio for the run itself (mine is in Drumheller, Alberta, fairly hilly terrain) I thought Id be able to keep myself on track but i got sick about three weeks ago and fell into couch potato potato chips and nachos mode. My old program i had put together had my hardest training landing in these past three weeks where I have done Nothing. I now have, 16 days till race day, which is a ridiculously tiny amount of time to prep - I don't need to be able to do well, I just need to be in good enough shape to not hurt myself day of, and maybe not come in dead last. Currently; I can jog about 5k before I need to stop :< I was up to 7 before the sickness/laziness I can do 2 Chin ups in a row, and then another 1 after resting Was doing 135 lbs for squats in a 12, 8, 6 set (adding 10 each drop in sets) Was doing 105 for bench press (5 sets of 5) probably less now I no longer have access to the gym/freeweights (my favourite) because the gym in this little town has closed for renovations So I need a plan that will get me in as good a place as I can be in 16 days, and I have very little knowledge of setting up short time span plans I was thinking: 20th: Run 5k (done and threw in a few pullup progressions on the playground equipment) 21st: Upper bodyweight workout? All i have available is playground equipment 22nd: Run/walk 7k. 23rd: Lower body/core workout 24th: Yoga/rest 25th: Run as far as possible (I'd like to hit 10-12k, I suspect a good deal of this will be interspersed with walking) 26: Upper somehow 27th: run 5-7k 28th: lower body/core 29th run 7-8k 30th: yoga/rest 31st: Upper 1st: run 5k 2nd: Lower 3rd: Light/ all over 4th: rest/ go for a walk 5th: rest 6th: Race day I need critiques of this and any advice on bodyweight routines that I can accomplish with just myself/varoius playground equipment around town. I really don't want to let my friends down and I don't want to do the easy route I always take which is to give up and try to refund my ticket :/ Any advice nutritionally would be awesome too; thats maybe my less knowledgeable field as it goes - though I will be posting a topic on the nutrition side with my plea of help as well.