So you plan to run distance in track? As is 3200/1600/80m races? If so, then you can look up various running programs based on those. You should have about 3 hard running workouts a week. These could be long "tempo" runs, interval sprints, repeat hard miles, ect. There's alot of way to train for running and it really depends on the distance you are looking to run.
On 3 other days, you should to strength work. Quite honestly, you probably could max out at least a 150 lbs squat right now, and quite possibly 175. If that's your final goal, then that's fine, but you can definitely do better if you focus on it.
How many pullups can you do right now? And how is your L-sit in a hanging position?
You might want to add some more pressing movements (bench press or overhead press) and some posterior chain work (deadlifts) to balance your weight training out.
Just remember, you cannot optimally train strength and endurance at the same time. I tried to ignore this advice and did not reach all of my goals (both strength and endurance) this past cross country season. Specialization yields better results.
Make sure you are eating enough! I'm guessing you're still in high school, so you should be gaining weight and getting bigger. Your diet is essential in any athletic endeavor, endurance or strength related.
