How and when should I run?

Question

Ok I run Cross Country and 2 miles in track at my Junior High. I am not trying to be cocky but i am pretty much the best and i want it to stay that way! UMm. i am about a month into summer and i know i am NOT in shape! I still have 2 months till school starts. I need a nutritional diet plan and a running plan! thanks. Great details please

Answer 1

run when you want to during the day but make sure you are being consistent with your other days, running a long run one day of the weeks, and taking a day off during the week

Answer 2

fast and always

Answer 3

well i was in cross country.. and my coach says u should run 6 days a week. and at least 3 miles each day.  which is 21 mile a week... but if you want to be good then you should run more.. like when i was in cross country i used to run about 5-7 miles each day but only 5 days each week.

Answer 4

Not too difficult, just run everyday, you'll be in good enough shape to take fall workouts at the end of the summer.

dont over do it, better to undertrain than overtrain