I have recently finished my high school track season and also ran cross country. Now that I am done with high school I have decided to start building muscle at the gym. I also am interested in running a faster 100m time (mind you I'm not fast at all) now that I am done with distance running. Currently I run it in 13.1 seconds. I have never trained for sprints in my life. My questions are as follows:
1. What kind of weights should I do at the gym for speed?
2. What are some good running exercises to help improve my 100 time (intervals etc...)?
3. What is a realistic target to shoot for in say 2 months.
4. What is a good weight to be at for my size?
I am 6'1.5" and weight a measly 148 pounds. I am 18 years old.