im coaching xc cause no one else will and i know very little about running, what are some workouts that will help my highschool cross country team get in shape? these kids have no base and we only have one month until we start having races. the season up in alaska is very short for xc(2 months)so what are some workouts that will help round my team into form. also the talent level on this team is not very high, i will be thrilled if the top guys can break 18 mintues in a 5k this year... thanks for any help