Need some help (Read 347 times)

So, I have been training for cross country for the past 6 weeks and trying to adhere to the running schedule our coach provided for us; unfortunately I have missed too many days and I realized how ridiculously out of shape I am ( even though a few days ago I was sure I was race ready). I have 4 weeks until sports precamp begins and that much time to get ready for my first time trial and up to my coaches standards. Can anyone help me on how to get into good mileage and up to a fitness level I am ready for in four weeks without injuring myself?