Runner's Training Tips: Cross Training for Beginners

Hello All,

I've been running for about 2 years now having run Bay to Breakers twice and various 5Ks, but decided to start taking it more serious these past 4 months. I've registered for 2 half-marathons for late '08 (Oct and Nov) and plan to register for a full marathon Dec '08 or Jan '09.

Since I had a long break over the summer, I've been gradually adding mileage and have gone from an average of 5 miles a week to 12-15 miles a week with a long run of ~5 miles.

I wanted to add some cross training to vary my workouts. I was thinking biking and lifting weights to work different muscles in the legs and arms. I've never really done stationary cycling before, nor do I use machines. Most of "gym" experience comes from free weights (20-25lbs) and pushups.

Does anyone have any advice or tips for:

- How to do cycling (RPMs, distances, length of time, etc)
- Weight lifting exercises (what weights, exercises, reps, etc)

Thanks in advance!