Strength Training

Need to some help with a workout program for strength training. Are y'all do strenght training on the opposite days of your runs? Are you doing both upper and lower body? What about rest days and stretching?

It depends on your goals. I focus mainly on weights and run when I can. I do each body part twice a week. For example this week Monday/Thursday- chest/tri's/abs , Tuesday/Friday - shoulders/back/bi's , Wednesday/Saturday - Legs. I usually through in a few 10-15 minute sprint intervals (sprint 30 secs , walk 30 secs) and a few 3-4 mile runs through the week as well. I am not the best example though as I don't worry about the stretching or alternating runs with my leg days , I just run when I have the energy left after my lifting time.

 I do a  three day a week lifting routine:  

Day 1: Chest/Tri's
Day 2:  Back/Bi's
Day 3: Shoulders

and I do it in parallel to runs/cross training program.  That said, as the miles running per week inched up past 30, the lifting intensity came down.  I don't lift on long run days, but I will lift on short runs (5 miles or less).  Depending on what I want to be my focus for that say I start with weights or the run.  Since marathon training I do very little lower body lifting, maybe once in a while I'll do some squats and the calfs, but for the most part I think the legs are good :)  

 just to add on lower body, one area I do work is the hamstrings - I read somewhere that distance runners and cyclers often get imbalanced quads to hammys, and its one of the reasons they get hure if they move wrong, so I do lying leg curls  - the machine is  across from the captains chair, so I  usually do sets in each a few times.