How do i get myslef in shape for this sport?

I am in very good shape but I was wanting to get ready for cross country/track this coming fall. how do I train myself to run farther distances and faster. im pretty fast but I wanted to increase it a little. I never did get to play sports at school. I...

always wanted to play sports but I had no time to do it because of my hectic schedule. I finally found a sport I have time for. the competitions are on weekends and practice only like twice week! so I really want to get ready for this one!

when you practice run with weights on your ankles for a more intence run, also run holding heavy but not to heavy you can increase later but holding heavy bags in each hand and run long distance it will really make you lite on your feet good luck