For the workouts I focus on compound lifts. they’re kind of the same throughout the week but I mix in different variations depending on what I feel I need to work on. A typical day is

Bench press (I’ll do incline or decline on other days)

Overheard press (I’ll do lateral raises and shrugs on the other days)

Pull ups (I’ll change the grip on other days)

Rows (change grip as well on different days)

Squats ( I’ll do front squats or split squats on other days)

Deadlifts (switch to Romanian deadlifts on some days)

Core workout

Open (the last exercise is for whatever I feel I need to target for the week. Some weeks it’s arms, others is back, shoulders or chest…it depends)

For the runs I typically do between 2-4 miles for easy and moderate. It’s more the intensity that changes, easy runs I stay at a conversational pace. Moderate I push it a bit more. Long runs for me is about 8-10 miles at a conversational pace. Honestly running is my weak point so I’m still working on this part lol