Updating Windows XP Service pack 2

Hello
I have a windows xp service pack 2 in a Virtual Box, used in an assignment, I want to update it to windows XP service pack 3 BUT I don't want to use the downloaded/ file sharing sites because there might be malware in those files. I can not update it to windows 7 or 10. What do I do, also I don't want to use regedit?
 
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