Gaining strength during offseason

[tamfb]

You need to get a good FPP, (financial preparation phase), find a way to get a gym membership.

@optimusldr

My goal is to gain a lot of strength during this offseason. Last season my best 400m split was 52.9. I am aiming to drop that to 50.xx by the end of next season. The problem is that I am moving, and the fitness center there has limited machine exercises, but has a rack of dumbbells, the highest being 45 pounds. I am new to lifting and have only ever lifted free weights once. My question is what dumbbell exercises are most effective, especially for the legs?

I am also debating between running everyday and lifting three times a week, or lifting 3-4 times a week while running 3 times a week. Any suggestions and advice will be greatly appreciated.