I have good speed for my grade(9:34 3200 sophomore) but none of it comes from strength. Last summer going into sophomore year, I went to the gym but i didn't really know what I was doing. I definitely made progress but not nearly as much as I should of. I want to create a new weekly gym schedule I can follow this summer but i'm pretty clueless and i'm not sure what body part(s) to do each day, how many days(if any) of rest i need, and how often to do core. What I mean by not sure what body parts to do each day is I don't know if I should do multiple parts a day, which parts I should do and not do together, and how often to do core. What I mean by don't know how often to rest is that in my mind I think if i'm doing a certain body part at the gym that day, I'm technically resting the body parts i'm not doing but I wouldn't know if you actually need a full day of rest where you don't go to the gym. What I also mean by what parts is I don't know what body parts I should and shouldn't do because in my mind I think being able to bench a lot wont affect your running but instead will waste your time and make you bulkier but I don't know if that's true(I think its common sense but maybe i'm wrong) and if there are any other body parts that don't affect your running. I want to emphasize that I want the schedule to be strictly to make me the best runner I can be(strength wise) and ill do the very most at the gym without it affecting me in a bad way. I can figure out the actual workouts to do(any workouts I shouldn't do?), I just need some help creating a schedule I can follow weekly. Example of what I want: Monday: Legs&Core, Tuesday: Back,Arms Wednesday:rest, etc...(Mon-Sun Including rest days if needed)
Lastly, I know ill need rest with soreness in the beginning and I want the schedule to be one I can follow once i'm past that.
Ill answer questions if needed
Thanks in advance,