Fitness Equipment

What are some good weight training and running plans for a mid-distance track runner?

i have a long summer from school this year and i really really want to start training for track, because i ran for 2 years and i wasnt able to this past school year and i wanna be sort of in shape when i go back to school so it wont be bad. I have easy access to a gym with top notch equipment. What are some good workouts in the gym?

You should do a total body work out using weights. Include abs and core muscle groups. 2 days per week, probably the days you do weights do plyometrics to improve your explosive muscles and work on flexibility and movement. Run easy distance from 3 to 5 miles 3 days per week. Do a longer day once a week and take off 1 day per week. If you do the plyometrics on the days you hit the gym then you can do your entire body work on those days, use the easy distance days to recover from the lifting, use the lifting and plyometric days to recover from the running, and the day off to rest. You can do some intervals on the weight and plyometric days, such as 8 to 10x 400 with 1 minute rests at 80% effort. Mix up the intervals as to the distance, speed, and rest. It depends on your race distance. If you are an 800 runner you can do from 200 up to 1200 intervals. if you are a miler then you can do from 400 up to repeat miles. Mix it up so you do not get used to doing one work out and your mind does not get stale. Start easy and build up as you become conditioned.