Please help!?

Question:this will be my senior cross country year at my high school i've never been "fast" by my schools standards, but at most dual meets i beat a lot of the other teams varsity.
I've had to take time off running for illness. what is the VERY BEST way to improve my fitness level by June 1 (that's when we start training) so i don't have to be fast, just have my fitness level good enough that i can do workouts. please help! i'm desperate!

Answers:

How can you bounce back after a hard defeat?

Ease back into it. You have all summer to train. If you go back too hard in an effort to catch up, you might get injured and set yourself back even more. The fastest way to get general fitness is intervals with short "rest" breaks. I like to do 200's with a 200 jog for recovery. These should be done at lactate threshold.

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Tips on improving my speed and endurance.?

me playing sports i run every day but you might try to keep it easy and run 3 or 4 times a week or at least jog and also starch your legs and if you have time do leg press

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800 Meter run training?

start by a speed walk that will only sligtly increase ur heart beat then gradually increase distance & speed

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