Tough mudder advice

fels123

Hi everybody!

I've signed up for Tough Mudder up in Scotland in July and I'm absolutely terrified!

My exercising currently looks a bit like this:
Gym (10 minutes bike medium, 10 minutes elliptical faster, 10 minutes rower, some weight training focusing on quads) then swim (10 minute medium speed to warm up, 5x 2 lengths, 4x 3 lengths, 3x 4 lengths, 4x 3 lengths, 5x 2 lengths all fast with 20 second breaks between each and decreasing to 15seconds the 10 on the way down) - 3 or 4 times a week
Tennis (2 hours of coaching/mixed doubles) - once a week

Any suggestions for how to make this better? I have a knee injury (got it the day after I signed up...ridiculous luck) so am limited to low impact stuff for the next couple of weeks and then need to be fairly careful. I also have a chest infection so any chances of really hard core training are out for the time being!

Help on how to reintroduce running without re-injury would be especially appreciated! I was running on roads at a 10-10.5ish minute mile before for anything up to 10 miles, then 11ish minute miles above that before I got injured so pace work is pretty key.

Thanks for the help!