Hey man, im on the varsity track team for my school, and we get into the weight room every other day for training. The way we do it is we start with powerclean (do 80% of your max, thats the key weight in order to build miscle, not define it), and do 4 reps of 5. Then we go to squat (again, 80% of your max) and do 4 reps of 5. Then we do dumbbell workouts (anything with a dumbbell works, but here you want to be going for speed in your repititions, my favorite is when you go into a squat position with the dumbbell on the ground in between you legs, and you draw the dumbbell up through the center of your body, then above your head, all while exploding through your legs), then go to bench with the 80% max, 4 reps of 5, then finally we use row machines and medicine balls to increase core strength and running form. And its all done within 45 minutes, every time. Then we throw in resistance training in the end, if coach tells us to. It works wonders, man. If you have any questions, feel free to ask.