Speed and endurance for cross country?

Question

i did x-country my freshman year and i had alot of endurance but no speed.i want to gain more endurance and alot of speed this summer. anyways on how i should do it?

Answer 1

run at least a mile a day and try some sprints too.

Answer 2

Speed is strength. Do your XC workouts all summer, no speed workouts are needed. Once a week after a distnace run you can do 4-5 200s in about 35-40.... that's all you need

Answer 3

Well, a lot of people can walk all day long, but as you know they won't be able to win any races like that. So unless endurance is coupled with speed it's nothing. I would recommend running a mile or two, whatever you usually run (I'm guessing you usually participate in distance running) and then adding an extra lap to the end, but run it AS FAST AS YOU CAN. Kick it for the entire 400 meters and time yourself. Keep trying to improve your last 400 meter time, but don't let the anticipation of a hard finale affect your first mile negatively. Once you've gotten a hold of that, start sprinting the last lap and a half instead of just the one lap and gradually keep increasing. Your coaches should be able to help you more, since they know your particular strengths and weaknesses.