Working out and training advice please?

i need a good workout and training plan, i would like to tone up and build muscle m. i have dumbells, a bench press with arm and leg curl thingys a bicycle and rowing machine, i live in a hilly area in the country side but i also need to increase my sprint speed and long distance running ability, i play football, winger. i am 6 ft, slim, 15 and weigh 155lbs. i have been running and working out, eating healthy for about 5 weeks now but need a good plan. i can feel my abs but not see them :/ any help or advice please, and can it be done in 7 weeks? thanks AJ