how to prevent days of muscle soreness after intense exercise

I joined something that has me doing intense exercise. i sat out half the exercise because i was so convinced i would throw up, but even still its the next day and im so sore i feel i could die. i can't quit, i know i will get acclimated in time, but for now this soreness is deadass debilitating. i need to be hitting the gym in the middle of the week between these exercises to build more strength but as for right now i have zero upper body strength, shitty stamina, and an 8 min mile. i got a deep tissue massage and still it hurts to walk. what can i do? is this a common experience?