How can I increase my stamina, and speed?

I am running X country for the first time this year, but i have been running for about 6-7 months before that. It seems as if though i haven't really improved much, and every time i begin to develop better stamina my running speed begins to drop, and vice versa, also i run with my ipod and i was wondering if that sets me at a disadvantage for the races in the near future, also i was wondering if energy drinks will give me a boost of energy enough to keep a fast pace for 3 miles.

How can I increase my stamina, and speed?
it's better to get used to not running with your ipod, get ready for the conditions you will be running at the races. sports and energy drinks are not good for you, instead keep well hydrated and drink water afterwards. don't worry about how much you improve, just do what your coach says and try your best.
Reply:the best way to get quicker is to veary the speed of your workouts. One day fast, slow the next, midway the next. Do it this way because if you run only your fastest then what will the foundation under you look like. It will look like a lot of fast running with no slow running. If you get slow running too then you can have a stronger foundation and likewise you can build a bigger house( your running speed). Do this gradually and build a big base. Best of luck, uziell.
Reply:What they say is good. oh and what could help ya keep up your speed do some hill work outs/running.
Reply:Hello,





The best way to get faster is to gradually increase your distance %26amp; intensity. This can be done by increasing your weekly long runs and adding some interval workouts. Check out the link below for some workout ideas. Best of luck in XC!





- Mike