If you’re jumping in with less than 8 weeks to go, don’t start in the middle of the plan just to play catch-up. Start with the first two weeks instead. If those feel too easy, hop ahead one week at a time until you land on an effort that feels challenging but still doable. On the swing days, swap in some low-impact cardio—rower, elliptical, swimming, or cycling—so your heart and lungs get what they need, but you’re not overloading your legs and end up sidelined because you ramped up too fast!
