The famous Baylor Bears coach claimed the 400 was only 3% aerobic but that you need long distance running
and interval training to prepare for heats and to recover from races. I am not sure where he got all that.
Other sources have estimated the 400 to be about 33% aerobic. The 800 was about 40% and the mile
is at 50%.
Cross country is needed desperately for the 800 meter run.
I know a high school kid who started XC in 7th grade. He ran the 100 in 10.7 by the time he was a senior.
He swore XC kept him from having injuries during track & field.
The sprinting form and distance running forms are different? Yes, but if you run a lot it's easy to change
from one to the other even during a race.