Hello, my name is Richard and I'm a senior in high school. I'm a 800/1600 meter runner who wants to be a better middle distance runner. My PR for the 800 is a 2:08 and my best mile time is a 4:55. I have a good knowledge on what to run during the winter season but I'm not sure which weight workouts i should do during the pre-season. And does weight lifting really help me run faster? Should I focus more on heavy weight lifting but short repetition or reverse? It would be really nice to get a specific lifting workout which includes a number of sets and reps. Thank you