How I schedule workouts

I thought I'd talk about how I plan my workouts each week.

For starters, I have a gigantic list of workouts that I've compiled.  Some I've grabbed while scouring several companies' websites (CrossFit, SealFit, GoRuck).  Others come from friends and family.  Others come from magazines (Runners World, Go!, Competitor), books, or random training guides (Stew Smith, Furman FIRST).  I've copied a lot of them down into a spreadsheet that I host on a cloud sharing service.  This allows me to look at it regardless of where I am as long as I have my phone or access to the internet.  In the spreadsheet, I've split the workouts into 3 groups.

The first group is comprised of workouts that contain no cardio, (for my purposes, cardio is either running, rowing, pool stuff, or rucking).  These workouts are strength focused.  For example, a popular one is called Cindy.  In 20min, complete as many rounds of the following:
5 pull ups
10 push ups
15 body squats

The second group is comprised of workouts that contain cardio in addition to strength training.  Typically the cardio involved is short, anywhere from shuttle runs for 5 meters to running 2 miles, or rowing 500m, or rucking 5-6 miles.  For example, one of my favorite leg destroying workouts is 4-5 rounds of the following:
Run 1mi
30 Squats
30 Calf Raises
20 Lunges per leg

The third group is comprised of workouts where cardio is the focus.  Some of these are comprised solely of running or rowing or whatever, others have a minor strength portion added in.  These typically are longer cardio intervals, or the total amount of cardio is longer.  An example would be one called Clovis.  As fast as you can, and in any order or partitioning, do the following:
Run 10mi
150 Burpee Pull ups

After I separate the workouts into one of those 3 categories, I sort them according to the source, and then further by the date it came out or the name of it.

Now back to scheduling.  I exercise 6 days a week, with Wednesday being my low-impact rest day, Saturday being my long run day, and Sunday being my complete do-nothing rest day.  Monday, Tuesday, Thursday, and Friday I try to keep my total running mileage between 3-5 miles each day, knowing that Saturday will be my long run day of 9-12 miles.  Here's the outline I try to use for Mon/Tues/Thurs/Fri:
Monday - SealFit wod that includes cardio.  I'll follow it up with sprint intervals.
Tuesday - CrossFit wod that does not include cardio.  I'll follow it up with a longer tempo/trail run.
Thursday - SealFit wod that does not include cardio.  I'll follow it up with a longer fartlek run.
Friday - CrossFit wod that includes cardio.  I'll follow it up with sprint intervals.

With the sprint interval workouts, I try not to do the same distance twice in one week.  So if Monday I do 400m repeats, Friday I'll do either 200m or 800m.  I also will sometimes substitute running stadium steps in for the sprint intervals.

With the tempo/trail run, I try to keep it between 4-6 miles.  No point in going higher, since I do a long slow run only a few days later.

The fartlek run is a type of run that blends interval training with continuous running.  For example, it would be something like running fast for 30 seconds, then slow for 30 seconds, and doing that repeatedly until you reach your distance or time goal.  Its supposed to be continuous though, no stops to walk.

My Wednesday low-impact rest day is usually a mix of rucking (which just walking, so I don't consider it high impact), rowing, pool stuff (treading water usually, but sometimes I try swimming), and joint mobility stuff.

My long slow distance (LSD) done on trails, usually with at least a few other people.  The minimum is a lap that's about 9mi long.  It follows the perimeter of the forest.  Occasionally some of the other guys will want to go farther, so we'll add interior trails in which boosts it anywhere from 11 to 13mi total.  There is a "Tour de Harbison" lap that runs almost all of the trails and its around 18mi.  Haven't ever done that though.

Of course this is all assuming that I'm healthy and nothing important hurts.  If I do have an injury, I'll still exercise but I'll plan workouts around that muscle group.  So if its a running related shin injury, like shin splints, then I'll bike in place of running.  If I start to have some elbow tendinitis, I'll do exercises that don't stress the elbow very much.