A runner trying to increase speed and strentgh

[gopre400]

I am a Runner and during the winter time when i cant really get out torun alot, i lift for running mostly, and to gain some muscle. right now i do back squats, front squats, glute-hams one day an clean, bench, pullovers, and sometimes military. i wondering you gurus think will help?(strenthg, speed, muscle)

also hows 200( 4x50 or 2x100) situps or crucnhes every night for an ab work out?

[ajarvis]

I too am a runner, but I do strength training all year round. I keep the repetitions higher up at about 12 but with enough weight that it's very hard to finish the last set/rep. I've found it more effective for long runs this way and for cardio I do intervals at high intensity. That works on speed etc. Me personally for abs I find working them twice a week is sufficient same with lower back.

[gopre400]

ok cool, but i have anotehr question, what diffrences does doing higher reps make? versus higher weight lower reps?

[gopre400]

also, which way is the best way to go so i do nor lose much flexibility?