I'm looking for a simple lifting program for a 15 year old mid to longer distance runner. I CAN run anywhere from the 400-1600, but all I pretty much run is the 800. I run the open 8 and I'm on our 4x8 team. Also, I run a 5K for XC.
I'm a sophomore now, and my PR's are as follows:
Freshman year 5K PR: 19:18
Freshman year 800 PR: 2:07.9
Sophomore year 5K PR: 17:53.6
I'm in winter track season now, and I had one race in which I won my heat in 2:16.3 ish. I understand that that time is not the best, but you must understand that I have not done any serious speed work at all since like last track season, although I did do hills and a slight bit of speed work for XC, and it's indoors.
Basically, I've been running like every other day or so, for maybe 4 miles. That's all my XC coach has been making us do and I would like him to take us out for more miles, but I won't argue with him. (My XC coach is the distance coach for track and indoor track also.) On the days that we don't run, we lift in the fieldhouse. I went there today and asked my track coach if I should do anything specific, and he said shoulders and arms. So I did a few different things such as DB flat bench, tricep extension, benching, etc. I also grabbed a 25lb weight and did some lunges since I couldn't not do any legs even if it was that slight, and I also did some core.
I'm just looking for a program with a few different exercises that would be good for me, and especially help me out in the 800m. I usually lift for about 1 hour, and as I sit here I feel very sore.
So, could someone just list a few different exercises for me that could be done within, roughly, a 1 hour time frame please?
I weigh about 140lbs and am not that skinny. I'm about 5'9".
By the way, my goal this year is the break 2 minutes for the 800. What do you guys think?
Thank you in advance!