What kind of weight lifting schedule do I need for a cross country runner? Can I get a link?

Question

I am improving dramatically as a runner and I want to be the best I can be. I want to lift and get stronger. Currently I do abs 5 to 6 times a week. I run 7 days a week. I do speed workouts and I lift 3 times a week. I wanted to know what type of lifting program is good for runners. I wanted to know how much rest each of my muscle groups need each week. I somtimes lift my triceps and biceps three times a week but I think my muscles need more time to rest.