16 year old workout plan

[JMT391]

Hi I'm 16 I weigh about 156 lbs and am 5'10" I have a slim body type.

I need a good summer workout plan to get body into shape. I would like to be a little bigger than I am now, but I also want a toned body.

I run track but after the season ended I stopped doing anything at all, and body started to lose shape and I started to get out of shape. Since I will be running cross country 6 days a week in the fall, I want to include cardio training 6 days a week.

What i plan to do for that is run for 20-30mins alternating between sprinting for 30 seconds and jogging for 1 minute. Everytime I hit a 5 minute mark I will sprint for 1 minute. As time goes on I'll change the intervals accordingly to keep it challenging.

question is about building/showing muscle mass. I will also workout 6 days a week, because I generally do during track/cross country. Cardio is done before lifting. In the past I've done a certain muscle group each day(or more than one) and rotated a cycle so recovery has time to happen to each group.

Can somebody tell me if this is a good way to do what I'm trying to?
I'm a horrible eater though but I'm trying to stick to as much water as possible and eat smaller portions more times a day. Any suggestions/comments ect.. are appreciated.

main concern is abs however - I'm planning on doing different ab routines along with normal weight training everyday. is this a good idea?

(oh, and here's a pic -http://i57.photobucket.com/albums/g208/ ... G_0788.jpg)

[swanso5]

what distance are you running for school?? i wouldn't do the intervals 6/week more so than doing 3 of them and 2 other moderate sessions but not running (bike, rower etc)...also you'll need an abbreviated workout 2 - 3/week...i would have you do squats, bench press and rows for day 1 and deads, shoulder press and rows for day 2...3 x 10 for each should do...do wts 2 interval sessions...your food will need to be spot on for the training volume you plan to use if you want to :
1 - grow muscles
2 - workout 5 - 6/week
3 - to recover from them

i wouldn't add abs, the sprints and heavy compound exercises will be more than enough