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I am training for cross country and I would like to know what type of weight equipment is the best to use and how many reps and sets. What part of the body needs to be focused on in the weight room, keeping in mind I am still running 5-8 miles per day.
During your off-season you should be training to increase your muscle mass. Training with heavier weights until fatigue is a good plan. During your season you should train to maintain, using a more moderate weight and increasing your reps for more endurance. You should still be training all of your major muscle groups, including your legs. By maintaining your weight workouts you will increase your muscular endurance and improve your performance.