Few tips:
DON'T train defence using LONGRANGE. ALWAYS use MELEE to train defence!
With your attack and strength being 1/1 it's going to be pretty hard training defence. I recommend going to the COWS at lumbridge with an iron, steel, black, and mith scimitar. get 5 strength first, then 5 attack. 10 strength, then 10 attack. keep going untill 20 attack 20 strength.
TIP: once you're around 15 attack 15 str, you can head over to monks at the edgeville church, it's worth it. 20 attack and 20 strength will literally take 30 minutes MAX.
I don't really know much about f2p; as i've played p2p all the time. But i'll continue helping as i am.
After 20 attack/strength,defence,and range, go get 30 range,then 30 strength, 30 attack, then 30 defence, in that order.
TIP: you can train at the stronghold of security (located in the barbarian villages, mine cave) in there, there are nice level 13 goblins to train on. they give pretty good EXP.
After getting all 30 stats, i advise you on getting membership, if you haven't already.
Head over to the famous rock crabs (located in relleka) and train the same stats to 40. once 40 head over to g.e. buy 3k BRONZE knives, and a rune scimitar. Head over to waterbirth island, as there is a GREAT power training spot, averaging maybe 40k xp per hour for your level.
continue training there untill 70 range. keep advancing gear as your level permits.
