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This primarily goes out to the guys like Short Recoil but also to anyone who might be able to help.

Was looking for critique on my split, my aims are strength building, endurance and road running endurance.

Monday
3 x 20 Situps
3 x 20 Crunches
3 x 20 Pressups

Tuesday
5 mile road run - increasing the distance every so often.

Wednesday
3 x 8 - 12 Dumbell Benchpress
3 x 8 - 12 Dumbell Flyes
3 x 8 - 12 Incline Dumbell Benchpress
3 x 8 - 12 Pec Deck machine

3 x 8 - 12 Tricep Dips
3 x 8 - 12 Tricep Pulldowns

3 x 20 Situps

Thursday

Speed run - done over a 1 mile course and done as fast as possible.

Friday
3 x 8 - 12 Back Row machine
3 x 8 - 12 Lateral Pulldowns
3 x 8 - 12 Bentover Dumbell Row

3 x 8 - 12 Preacher Curls
3 x 8 - 12 Barbell Curls

3 x 20 Situps

Saturday
Nothing

Sunday
Weighted uphill run followed by football.

Anyone help me with a bit of advice, i can get to the gym any day apart from Saturday as i'm working all day.