summer training cross country?

this summer i really want to get in shape and become a better runner. i currently run a 6:10mile in track and in the fall i am doing cross country. i am also playing field hockey. we have field hockey conditioning for 4hrs every day where we do running/agility stuff for one hour, play indoor hockey, weight train, and do a video workout. i want to do xc too but conditioning is the same time should i run by myself in the evenings?? i am afraid of overtraining and actually hurting my times. i cant really run outside during the day from 12-5 because it is super hot and sunny. i was also gonna do yoga and swimming for cross training. any suggestions on how to improve my xc times w/o overtraining? thanks!

running….?

the last 2 weeks, i’ve been getting lazy in running. Like, i know that i’m not going my best and this week i got 9:10, except i KNOW i can go faster, so what should i do?? It’s becoming very hot, so should i run in the mornings or evenings and why do u think i’m getting lazy and if i runn my hardest again, will my body get used to it?? Please. I need to be fast for cross country