Hi all, So I'm 49 years old and 5' 8". Desk jockey. I have to work very long days, and part of every evening. Therefore do not have masses of time for phys. When I was 21 and serving I was a 10 stone 4 lb light welterweight boxer, who ran, swam and played rugby and hockey. I left the army 17 years ago and over the years got steadily worse in terms of weight, alcohol intake and fitness. In June this year I was 13 stone 1 lb. I then took up running again, and began to cut down beer (possibly balancing that by increasing the intake of wine). I am now 11 stone 11 lb. I run once or twice a day. Nothing massive, and no more than 3 miles. Thing is I want to do more and get better. There is a local cross country 7 mile race in October that I would love to enter. I don't expect to be amongst the leaders, but do not want to disgrace myself. Thing is I am finding that 2 - 3 miles is about all I can do. I get very heavy legged and find it hard to have the energy to do even that distance, let alone more. What can I do in the next month to get me up to being able to complete a 7 mile cross country race without walking? Any sensible advice would be most welcome.