How to prepare myself for next xc/track season?

so this year im a freshman and my freshman track season ended pretty poorly (got an ankle injury at the last month and couldnt run). i could only get a 5:27 mile, a time trial 200m of 26.2, and 2:19 800m, mile is about 18 sec faster and 800 is about 3 seconds faster than last year so im pretty pissed and bummed. but i want to make the next season much better. i also did xc this year, but best time was about 19:40 so i guess im more of a speedy distance runner. im still a little injured and dont want to risk making it worse so im just doing some core work and push ups. i want to try to get under 18 min this year and i know its gonna be like near impossible, but i used to be able to run with the top varsity guys during track so i think i might have a slight chance. i also want to try to get under 2:10 for the 800 as my main track goal and under 5 min in the mile as the next important goal. how can i reach my goal right now?? as soon as im cleared to run, im running, but i want to know what will keep my fitness up and stay in some shape for xc?