Invited to a 7 hours hike by my friends in 3 weeks and I don't feel in shape to do it, what are some exercises I can do?

Hi there

I don't know if the follwing is detailed enough, feel free to ask for more. A bit of info on me : I'm 1.80m and weigh 100kg. I swim and I casually play badminton once a week but I'm not in a good shape and began the c25k 2 weeks ago.

In 3 weeks my friends will be doing a loop around a hill. It's not much but I'm scared to be too short on my breathing capabilities. I'm willing to work every day until then, what can I do to be in a better shape for that event? (Got no money to put in that tho, I just have my running sneakers!)

Thank you!

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