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How to train for cross country running 
Try interval training. 
Interval training involves alternating between periods (known as intervals) of high-intensity exercise with low-intensity exercise. Switch between sprinting and walking in 2 to 3 minute intervals.

Available options: *Your run can last anywhere from thirty minutes to an hour, depending on the distance you choose. During the high-intensity interval, give the workout as much energy as you can to increase your strength. *Sprint hard for 3 to 6 minutes every day. Then switch to walking at a safe distance in between your intervals. *You can run a variety of styles between practice sessions. For example, you could alternate sprinting and walking in a 1 to 2 minute pattern. *Intervals vary in intensity from 10 minutes to 20 minutes for aerobic, half-marathon, or endurance workouts. Between intervals, lengthen distances and complete sprints to lower your chances of injury.
Your run can last anywhere from thirty minutes to an hour, depending on the distance you choose. During the high-intensity interval, give the workout as much energy as you can to increase your strength.