depending on your goals. It will be with 2 days rest in-between lifting days so you can go hard, but still get in cardio somewhat unimpeded. That is what basically suits my goals- intense lifting and intense cardio. Day1- Legs and core Depth Jumps 3x5 Squats (3x8-12 ascending weight for all weight exercises unless) Leg Press* Calf Raise Med Ball Sit-ups Leg Raises (on a bench) Hyperextensions 3x15 Day 4- Chest, triceps, biceps Med Ball Push-ups 3x10 Bench Press Incline Bench Press Skull Crushers Rope Triceps Pulldowns* Barbell Curl Hammer Curl* Day7- Back, shoulders, traps Power Cleans Deadlifts Wide Grip Pull-ups* Barbell Rows (or reverse grip)* Upright Rows Shrugs* Military Press Side Dumbell Raises* Everything with stars can be substituted for a different exercise so long as it's for that given body part. It'll give you plenty of rest time in-between to get in lots of running, the cardio of choice. Hell if you have access to a pool, go swimming on days when your legs are sore. Also every workout begins with a form of plyometrics, which will help your running, as well as any other athletics you may be into.