I'm a first year cross country runner and I always focused on long runs to build endurance and never paid attention to doing fartleks or speed training at a track or anything like that. Mainly because I was more worried about injuring myself by training wrong and its hard to do it by yourself. Anyways we did some speed training stuff today and obviously since it was the first practice for I wasn't going to be leader of the pack. However, I did feel like I was pretty sub par when we did fartlek and speed training.

Aside from team practices what suggestions do you have that I could do outside of practice to help myself with speed training and fartlek runs. Is there some sort of food that would help me get better agility or anything like that?
Thanks for the replies