I get a lot of requests on this topic. Here is my take, without knowing more about you, your background, your genetics, your build, your times, etc.
Since you are school, I would spend no more than 1 hour in the weight room. (45 min is ideal)
If you are doing a 4 week training cycle, then your weights follow that cycle (3 weeks hard, 1 week easy)
Before the weights and after the track running, I would do Plyometrics…hurdle hops, bounding, hops, stadium stairs. If you have a training partner, you can do assisted med ball throws (good for power and abs)
As for weights, I would do a combination of general strength exercises (bench, squats) as well as explosive weights (Olympic lifts like Power cleans off the floor)
I always change the weight program every year or two, because the needs will be different.
I would do double leg exercises, but if you have some kind of muscle imbalance, you may want to do single leg stuff. I know Clermont’s Dennis Mitchell does a lot of single leg isolated exercises…
In the weight room, I would do a 2+1 routine where 2 exercises are big muscle groups, and 1 ancillary (smaller group)
These weights and plyos are meant for the hard days you run track, and after track practice. Some coaches make them do it in the morning, but I am not fond of that. But if you are used to it, then go ahead. If you have a day job or heavy class schedule, it might be better to split up your weights and running anyways (and I doubt you want to do 7am interval training! You need to be awake at least 4 hours before for track speed work, so do you want to get up at 3am? maybe during exam time…)
On the easy days, you can do abs and core stuff. I used to do 500 reps of abs on the hard days, and 1000 on the easy days. Yes, that 4500 reps a week. It’s easy when you break them down into sets of 50. Nowadays, I just aim for 2000 a week. At least you’ll look good in a bathing suit or naked.
More of my “house rules” can be found here:
There are lots of articles in the weight training category sample workouts here: