Long run

Warmup

400m row or run

15 back ext.

15 sit ups

Then 3 rounds of:
5 Toes to Bar
10 Push Ups
15 Squats

Mobility

2 body parts. 2 Minutes each. 

Endurance

Run as far as you've gone over the past month + 5 min. 

If you're not sure, or haven't done much, shoot for 30-40 min.