I feel like my question can be easily answered but I really can't figure out why. To start, i'm 18, 5'11, 155lbs, a 400m/800m runner, and have been paying attention to weightlifting for about 11 months. Since last July, I have been trying to find a general strength program for my off-season and also in-season. Since July, i've been following this program given to me:
Squat 3-5 sets of 5 reps
Bench 3-5 sets of 5 reps
RDL or Hamstring Curl 3-5 sets of 10-15 reps
DB Row 3-5 sets of 10-15 reps
Deadlift 3-5 sets of 5 reps
Overhead Press 3-5 sets of 5 reps
Leg Press 3-5 sets of 10-15 reps
Pullups 3-5 sets of 10-15 reps
Rotate on a M/W/F plan.
As far as a long term plan:
XC season: 3 days a week, 2-3 sets of 10-15 reps. Vary the exercises to some degree. Example: Do the back squat twice a week and the front squat on the third day. Do a flat bench on Monday, incline on Wednesday, decline on Friday. Lookup Deadlift variations.
Winter: Workout A/Workout B rotation as depicted above.
Spring/Track: Lift only twice a week but incorporate plyometics. Do plyometrics first, then your primary exercises. Do secondary exercises only if you have time.
Now, the question just occurred to me recently - why am I lifting higher reps during the off-season? Shouldn't I be lifting for strength all the time if I'm a 400m/800m runner? Is it a peaking issue?