cross country training?

I have been running for 8 years now and would recommend the following:

I would strengthen the core: calves, quads, hams, back and abdominal (the "six pack" muscles along with the obleks), chest and arms. But when strengthening these muscles, I would focus more on the muscle endurance not the muscle bulk. For more advice for this, I would consult with a personal trainer. For the running part, I would stay flexible as it helps/contributes to your balance (so do the muscles in your core) but also helps prevent some injuries like pulled muscles and shin splints. Also, I would try to make up a schedule where you can run for X amount of days and try to have a long run. I would start off slowly, running about 2-3 miles per run for the first week and increase my mileage per week. Make sure you have the following: a good diet, hydration, sleep, a good sense on how to take care of your body, and sleep. Feel free to contact me if you have any questions. Good Luck!!!

take long runs and a lot of them. work out 4 days a week and then move it up to 6 at most. for a few weeks just do LONG slow paced runs up to an hour and fifteen minutes. then that gets you a great endurance. then start working on speed taking shorter runs with more speed and/or doing repeats of a set distance up to a mile repeat at most but that's pushing it. make sure you throw in some long distance easy days in there too. then work on strength but by then you should be under coach supervision. that should get you where you need to be. good luck

run 3 or more miles a day all summer