Hi Val!

I would definitely suggest this: http://www.t-nation.com/readArticle.do?id=1499282.

It's actually the one I am loosely following now. I think it would be good for a couple of reasons. First, it's not incredibly time-consuming, which is nice. Also, CT says the main point of lifting while dieting is to maintain muscle, not necessarily increase it. It also uses a couple different energy systems (weights, cardio, alactic, circuits).

I think there's a lot of opinions either way about working your legs when you're doing a lot of cardio. One good thing about this plan in particular is that it emphasizes your hamstrings. I would think that this would be a good thing as a runner. It would make your legs more balanced (people tend to be quads-dominant).

I'm thinking that you could even replace the alactic workout with a shorter, more intense run. The circuits are great, but he does say they are "cardio with weights." You could probably replace at least one of those with a longer run.

Let me know if you decide to try it out.