Trying a new working out schedule - General

Since training for the cross-country season is starting this week, I think I'm going to be needing a slightly different workout schedule. I'm [B]not[/B] trying to gain mass, but I need muscle, I need a stronger core to maintain a stronger form for a better pace throughout my races. I've began following this workout that i've found: TUESDAY: - barbell bench press, 3 x 10-12 - chins, 3 x 10-12 - parallel bar dips, 3 x 10-12 - bent-over row, 3 x 10-12 - overhead press, 3 x 10-12 - side lateral raises, 3 x 10-12 - shrugs, 3 x 10-12 - overhead tricep extensions, 3 x 10-12 - barbell curls, 3 x 10-12 - lower back reverse sit-ups, 3 x 10-12 - abs, however you want to do them THURSDAY: - squats, 3 x 10-12 - stiff-legged deadlifts, 3 x 10-12 - calf raises, 3 x 10-12 - quad extensions, 3 x 10-12 - ham curls, 3 x 10-12 - calf raises, 3 x 10-12 - lower back reverse sit-ups, 3 x 10-12 - abs, however you want to do them Throughout the whole week from monday to friday, i'm going to be running an average of 6 miles per day. I'm kinda confused about how exactly to gain muscle. I see posts saying to eat 1g of protein for every pound of weight? Is that going to give me muscle mass? I'm just looking for a way to minimize the mass but increase the muscle. I'm 18, about 148 pounds, 5'11".

You need strength eh? Here's a better routine without the BS. Tuesday Squat 3x5 Bench 3x5 Dead lift 1x5 Thursday Squat 3x5 Press 3x5 Rows 3x5 Saturday Squat 3x5 Bench 3x5 Deadlift 3x5 Days not mentioned are rest/cardio ----------------------------------

[QUOTE=Rhinovirus;31081507]You need strength eh? Here's a better routine without the BS. Tuesday Squat 3x5 Bench 3x5 Dead lift 1x5 Thursday Squat 3x5 Press 3x5 Rows 3x5 Saturday Squat 3x5 Bench 3x5 Deadlift 3x5 Days not mentioned are rest/cardio ----------------------------------[/QUOTE] Won't low reps but high weight result in mass gain?

[QUOTE=Devfrost;31081567]Won't low reps but high weight result in mass gain?[/QUOTE]Nah, that's high reps with isolation and lower weight. More load = more strength, as a general rule

[QUOTE=Devfrost;31081567]Won't low reps but high weight result in mass gain?[/QUOTE] Pretty much what Octave said. You don't need 1000 different exercises for strength. The basic compound lifts will do wonders for your strength; even more so if you're a beginner.

How about nutrition? How should I eat? Since I'm going to be running as well, I shouldn't be worried about gaining a lot of weight.. right?

One more question - When cross country season starts, i'll have to minimize my lifting. How can I taper off: Tuesday Squat 3x5 Bench 3x5 Dead lift 1x5 Thursday Squat 3x5 Press 3x5 Rows 3x5 Saturday Squat 3x5 Bench 3x5 Deadlift 3x5