Limited posting...

Posting will be intermittent for a while now. I'll post when I have interent access.

When you aren't sure what to do:

Strength
Follow the 5/3/1 plan and do either 3 or 4 workouts per week.

Endurance
Run 2 days of different intervals each week and 1 day of some kind of time trial. Intervals can be as short as 100m or as long as a mile. Total workout time should be between 15 and 30 minutes depending on the length of the intervals. The time trial can be anywhere from 2-10 miles.

If you're not sure about distance, you can always go for time instead. So, instead of 800m intervals, you could do 3 minute intervals. Instead of a 5k time trial, see how much ground you can cover in 20-25 minutes.

Conditioning
These are the core. They should be varied, functional, and intense. One good idea is to go back and do some of the workouts that you have already done and see how you do compared to how you did the last time. Faster? Use more weight? Get more reps or rounds?

Consistency
This is the main thing you need. Whatever you do, do something. Try a new fitness program or exercise. Just make sure you keep your fitness focus and don't lose what you have gained.