I just got an Apple XR and I’m seriously missing the 3Dtrack pad to move the cursor around when typing. I upgraded from an iPhone 7which had that feature. Is there any way to get that on my new phone?

No.

The iPhone XR does not have 3D Touch.

Since you "just got" it, if you purchased it from an Apple Store, you have fourteen days to exchange it for, for example, an iPhone XS which does have 3D Touch.

To use the trackpad on a device that doesn't have 3D Touch just hold the space bar for a couple of seconds.