CAA: Christian Anime Alliance

Hey guys, I'm not quite sure if this is appropriate for this thread, but all rightio, here goes. I need training tips. For running that is. Long story short, I'm gonna be going into my senior year this year, and just to do something different, i decided to join the cross country team. Being the total procastinator i am, just about until last week, i've been blowing off training myself. I have about a month and a week left of summer and i am quite out of shape. Can you guys who've been in this kinda thing give me some tips and pointers? It would be most appreciated. I've never really pushed myself really hard into something, and i'd really like to stick with this. thanks!