I generally train 5 or 6 days a week. This might sound like a lot (or maybe not), but not all sessions are killer sessions.
My weekly training split looks something like this:
1 x long run
1 x interval run ( generally use the 'Lactate Threshold' training program from-
1 x upper body strength session. I wouldn't consider this a pure "strength" training session, it would be considered more of a hypertrophy session. I do it on my lunch break so has to be crammed into 30-40 mins. It consists on upper body pulling, pushing exercises in the 8-10 rep range. Generally short rest breaks between sets and some supersets to get as much work in as I can in the short time
1 x lower body. Very similar format to the upper body session. sets in the 8-10 rep range, maybe some high rep sets to finish and work on getting used to that lactic acid build up.
1 x boxing session. Just cause I really enjoy it.
If I'm feeling good and feel like I can fit some more sessions in I will do:
another boxing session
a short conditioning circuit
I try and do some stretching and foam rolling each day.
Like I said, this isn't set in stone. Some weeks it gets mixed up. Some days Ill feel like shit and just do 30 mins of stretching at the gym instead of a hard workout. Some days Ill just go for a long walk.