So here's the thing. I run cross country and indoor track, but that in no way means I am good at running. (At the peak of my track season, I ran a 7:07 mile). I am doing various types of running five days a week this summer as a way to both prepare for the cross country season and begin getting myself more conditioned for my CFA. The problem is, I am afraid it won't help me improve. I have good endurance at a slow speed, as most people do, but I need to improve my speed endurance and am not quite sure what I can do. My speed endurance is also holding me back from trying other types of running workouts. In addition, I have poor upper body strength. It's always been my Achilles heel since back in gymnastics. Now that I am no longer a gymnast, I can't even do a pull up anymore. At the gym, I use an assisted pull up bar, but I don't get to go to the gym much, so is there any advice you can offer for improving pull ups without a pull up bar? I am better at pushups, but still not good at them, so any advice for that would be good too (I can do about 25 in a row.) Crunches as well. Thank you for taking the time to read and reply.