A 5/3/1 program would work well.
Day 1: Squat & Bench
Day 2: Power Clean & Deadlift
Day 3: Front Squat & (Overhead) Press
This will require that every other week, you will need to find a gym to train at on the weekend, to do your third workout.
You’re young, inexperienced, and small. Eat a lot, and get strong on the basic lifts. You’ll gain muscle and the increased strength will definitely help out with track.
I’m guessing you have the type of build where as long as you don’t just eat fast food constantly, you probably won’t gain too much fat if you “bulk” up. Maybe. So you’ll look bigger, and after a while, once you’ve gotten stronger and bigger, you can try to diet down and look more defined if that’s your goal.
If you do heavy lifting + conditioning + plus a lot of (heathy-ish) food, you could most likely get bigger and really not gain a ton of fat at all. Or you can skip conditioning (although you have track) and eat crap and get bigger faster. But more of it will be be fat. And it won’t build any good eating habits. But that’s up to you.
Sleep a TON and eat a TON and drink a TON of water, and you should recover. If you’re interested in supplements I’ve only ever used protein powder (once or twice for a couple weeks. Can’t afford it) and fish oil. I’m 19, so we’re close in age. I personally think that’s good enough for now.