I'm training for Cross country and I've been running about 4 miles a day. Should I run more?

I’m a girl in high school cross country. Also any suggestions for better running would help.
I’m willing to work my butt off too! lol

I need a good training regime to get me ready for cross country?

Cross country practice starts on monday 8/18. So pretty much I have 18 days to whip my butt into shape. I mean, i’m in decent shape now, but i’m wondering if anyone knows of any good workout plans?

Running…..?

I need help keeping a steady pace when I run. Does anyone have tips on doing this?
I always start out way to fast slow WAY down in the middle and finally kick myself in the butt and push it at the end. I need a way to conserve energy throughout the whole run and then kick it in.
I am running for fittness usually but i am racing in a 5k in about 3 weeks

ChiRunning Core Strengthening Series Part III