xyekep

Thats very similiar to what my cross country does off season. Don't bother with weights, you should do push ups and situps. We do 3 sets of 40 pushups and 60 situps. Going pushup-situp-pushup-etc. and after the run we do a set of 8 100m strides which is at a sprint pace for most of going. We also will switch every day between doing an abdominal routine and a set of exercises called GS. Our training is based of the North Carolina State University cross country team. We are Enloe Cross Country.