I might be able to help with the running, although Steven might chew me out if I am wrong.
You don't really have the recovery or time to train as a full time runner if you plan to gain serious upper body strength. So you are limited in the number of days you can run.
Steven might not like, it, but I would suggest getting some base running in, where you can run around 3-4 miles at once at a comfortable, steady pace.
What is a good steady pace? You should be able to carry a strained conversation up as you run, not so easy that you can talk verbatim, but not so hard that you can only get a few words out in between gasps for air. For these runs, my team prefers to measure not in miles, but rather in minutes spent running. So I'll use that as a measure of steady base and recovery runs.
You should slowly build up to the point where you can run for 30-45 minutes at a steady pace any day of the week. Don't add more than an average of 5 minutes in any one week. So if you can run for 10 or 15 minutes now, next week don't start running 25 minutes. You will get an overuse injury. The first month is where most of the overuse injuries begin, so take it slowly.
You should build up to running at least 4 days a week. Not everyday should be a maximum length run. Mix it up. Sometimes go shorter and sometimes go faster. If you overlap your running with your strength training, do the strength training first and keep the running on the shorter side.
After a month of building a decent base, you can really start to get into some more speed work.
One or two of your weekly runs can turn into a tempo run, where you pick up the pace to the point where you can only get a few words you, like "I really *gasp* love *gasp* running!" Make sure that you run the day after the tempo runs, it helps work out some of the soreness that should occur.
You should also try running for 5 days a week if you can manage; the extra day can be a short recovery day, like a steady day that lasts maybe 20-25 min. This shouldn't tire you out, but actually make you feel better. Put it the day after one of the tempo runs.
Once every week or two you can add in a long run, if you really want to. This isn't necessary, but some runners think it helps them. A long run is slower than your average steady run, but about 10-15 minutes longer. This is not all that important for mile training, but if you want to try it and seem if it helps, go ahead.
After a week or two of getting used to the tempo runs, you can get into the fun stuff, like sprints and track work. You should work intervals from 400m to a full mile, much beyond that is not that useful unless you want to run longer distances. Keep the recovery time fairly short, around :30 to 1:30.
I really can't give you too many specifics on this, you could try a ladder (400m, 800m, 1200m, 1600m, 1200m, 800m, 400m), repeat 400s, 800s, or 1600s, I'm sure there are other workouts you can think of. These runs should be fast, but not all out. 400s should be at or above your mile pace, 800s at or below it, 1200s below, and 1600s well below.
If you actually plan to compete in a race, begin shorter sprint work (200 and 100 m sprints) 6 weeks before the race, and taper the intensity and volume off 2 weeks before the race.
This is the super basic plan that I think my high school track team follows. I'm pretty sure that it is more complicated than that, but its a general plan.
