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?

I am planning on competing in a sprint triathlon in September, what is the best way to train?

I am in decent shape, but I want to get in really good shape. The triathlon is September 28 and it is 1/4mile swim, 14 mile bike and 3.1 mile run. Does anyone know a good training program or a really good way to prepare myself for this?