Lower my time at cross country running?

Question

i can do 16 mins in 3.2.km and id like to get to 13 in 7 months?

any tips?

oh and i cant go joggin more than 2 times a week so i need something thatll work without heaps of time.

something like cardiovascular work which work really fast to improve you lond distance running.

ps. how do you get rid of stiches when running??

Answer 1

Stitches come from being out of condition, which is obvious if you are only running twice per week. You need to run 6-7 times per week...there are no shortcuts

Answer 2

with stiches just dnt eat or drink atleast half an hour b4 u run and u shoodnt get it from dere