give me a good weight lifting plan over about 9-12 weeks. im looking to improve my overall strength through base mileage and light lifting. im trying to increase my strength because in both xc and track my legs give in more than my breathing. so basically aerobically im stronger but my legs hold me back. so please give me some general ideas
run hills?
weight training is just like running--doing a lot of the simple things, and doing them well. By that I mean squats and dead lifts will take care of the majority of your lifting needs. Some hamstring curls (if you can find a way to do them without a lever machine--one of those rope and pulley machines, or have someone kneel on your calves and 'bow' up and down) and calf raises are nice too.
find someone to teach you how to lift free weights properly.
But really, I've lifted a ton of weights and I'm newer to running. My legs are still the first thing to give out. That's not something lifting is going to do for you.
Do you have a problem with lack of muscle mass, form, or injuries? If the answer is no, then don't invest too much into the weight room.