help with routine

[cWilson]

i'm 6 feet tall, 16 years old, and weigh 145 pounds (29 inch waist). i run cross-country (as well as play basketball), and i'm very interested in strength training, with a focus on bodyweight. my equipment is dumbbells (15s and 25s), a pullup bar (in a short doorframe so i can't seem to do muscle ups with it) and...me.

so far i've been looking at the following workouts for the core of my routine:

arms: [curls, concentration curls, hammer curls], [pushups, triangles, widegrips], [pullups, widegrip, chinups]

core: dragon flags (negatives, working up to full), dumbell deadlifts, one armed dumbbell snatches (these work more than just the core, but w/e).

legs: running is most of this. squats perhaps a few times a week, but i don't want to interfere too much with my running.

so mostly what i'm wondering is how i should divide these workouts up throughout my week to give my muscles enough time to recover, and also whether i'm neglecting to train certain muscles. also, if you have a preference of specific excercise that you recommend in place of one of the ones i've posted, i'm definitely willing to take those into consideration...i have no particular attachment to any of these-- i just want a well-balanced routine.

thanks guys!
cWilson

EDIT: some of my stats:

pushups: at most 45, dedending on prior activity

pullups: 9

chinups: 15

curls (25lb): 12 (that's the most i ever have attempted and it's very hard to maintain proper form on 12th)

[koltz]

6 feet @ your weight is a red alert in terms of strength performance..........
you should eat like a bodybuilder to pack on lean mass and do either my workout in my signature ( yes that small green text ) it's very good IMO

but cross country and strength really don't go together well infact some "hardgainers" on a bad routine can instantly plateu when they try to combine both