What are good speed training workouts?

What are some good cross-training options for an xc runner?

• Currently an 18:01 xc runner, 4:53 in the 1600, need some cross-training methods for the summer to get more leg speed. You can suggest good workouts as well.

• Answer:

  I'm not as fast as you are, but try the stair-stepper-- It realllllllly works out those leg muscles. And on a curb, just do those speed workouts where you go right foot up, left foot up, right foot down, left foot down-- really fast while pumping your arms. And you can do the jumping one too where you jump up and down with both feet. Don't forget to stretch because you may get really sore-- calves-- from all that lactic acid build up.