What can l do in the off season to help me become a better long distance runner?
ex. l heard that working out 2-3 times a week helps a long distance runner ALOTT
ANY ADVICE WOULD BE HELPFUL!!!

when u wake up u can do some wall sits and go for a long and/or quick jog or do it in the afternoon still do wall sits but ur run should be faster then a jog

Twice a day running is fine - in general do u slow distance running in the morning with ur interval or tempo running in the afternoons. One day a week do LSD or long slow distance - just one run during that day! If u want a third workout - work out at the gym concentrate on ur stomach, back & legs. You might want to mix it up on some days & cross train such as biking, climbing, swimming, XC skiing, skating, etc.

Also mix ur workouts with hills, downhill sprinting (not to steep)

Good luck!