How to lose weight and train for cross country? -

I am going to be a sophmore this upcoming school year and last year as a freshmen in highschool I was on the slow side and couldn t pace myself in cross country. I have decided to start training now that it s summer. What strategies/ techniques etc. can help me run faster, longer and be able to pace myself?Really need to be faster and become good at pacing throughout the races. My races are 3.1 miles.

i run cross country too and this is my 1st varsity year...i was good in jv and got top 10 in almost all races...to train you need to do distance training...i usually try to run from 30 to 50 minutes...to make a 3.1 mile race easier you need to be able to run 6 miles. it will also help you to do core workouts like abs and stuffyou need to do hill workouts and sprint workouts tootry this: sprint for a minute then jog for 30 seconds then sprint for a min. and then jog...and so on..do this 8 or 10 times..you will get ALOT faster...good luck this season :]