Hybrid block — strength four days a week, running kept alive on two of them.
Lifting: add 5 lb lower body / 2.5 lb upper once every set hits the top of the rep range. If you miss the range two weeks running, drop 10% and build back.
Running: grow weekly mileage about 10%, then hold flat every fourth week. Intervals are hard, the easy run stays conversational — if it isn't, it's too fast.