Whether you have run cross country before, or you are just starting out, your intelligence needs to be applied to these workout schedules.  July is ENDURANCE-BUILDING MONTH!  This means that you need to slowly and steadily build up your ability to run distance.  If the schedule is too difficult for you, be smart, and reduce the amount for that day.  The goal is to build up, not to break down.  So, use your brains, and build the foundation to your XC season.  

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OTHER NOTES:

Weather:  Do not run in thunderstorms!!!  If it's raining, it's OK to run--just dry off quickly after completing the run (and take the sock liner out of your soaked shoes and stuff them with paper towels or newspaper to absorb the wet (and not let nasty, smelly bacteria to fester in the recesses of your shoes).  Also, if it is scorching hot, run in the early AM or later PM--and in the shade if available.  Heat exhaustion is not something to strive for.  If you do run in the heat, be absolutely sure to hydrate!  Even if you drink 10 minutes before you run, the H2O will absorb into your body and help to keep your sweating, bodily A/C unit running.   

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Training Shoes:

Be sure to get some good training/running shoes.  For the early months especially, it's better to buy shoes with good support under the foot, rather than going with lightweight shoes.  I recommend going to a specialty running shoe store to be fitted for cross country.  Any of the Bucks-Montgomery-Phila-Jersey "Running Company" stores (Doylestown Running Company, Jenkintown Running Company) or the Athletic Shoe Store (in Newtown) are excellent stores that will give good advice about shoes that fit your foot structure (wide, narrow, narrow in heel & wide in forefoot), your supination/over-pronation issues, and your cushioning vs. support needs (they will also have spikes for racing).  Even if you do not buy from them, they will give excellent information about shoe fit and function!