Any suggestions for me in Cross Country for sports?

ok this is my senior year. a year i want to become the best i can be. so i quit soccer and started doing cross country so i can build some stamina for indoor and outdoor track. but the thing is, is tht i am a sprinter running nothing llonger then a 400m... i realize that XC will ruin sprinting muscles but i have seen many sprinters do XC and become succesful. i just would like a rutine to follow during cross country. and into a 1 and half month break b4 indoor track. i would like to know the foods i should eat, weight training i should be doing and pretty much a practice i should b doing as well.

Any suggestions for me in Cross Country for sports?
Run,Run,Run
Reply:talk to you coach, tell him what you want to accomplish, an ask him if he can help to get you there...

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