if you are out of shape anything will help, including cycling. it will build your leg strength and endurance, as much as any 10 week program can. I would probably try some weights, squats and lunges. if you are over 50 (you are on this thread!) and out of shape, I would be very careful about up hill rucking with 50 pounds, unless you have been doing yoga or otherwise are very confident that your achilles, calves and hamstrings are where they need to be for flexibility. but you can always tell people it was a skiing injury when you are crutching around with that torn achilles! try MountainAthelete.com for some workouts.