go to this link. WFS
Every MWF he will post both a strength and a metcon for you. The guess work is done.
Also keep in mind that you are the only one that will know what you really need to do.
I try to get my runs in at lunch and my strength in at night. I also swim 2-3 times a week and run 2-4 times a week. This is just how my schedule works.
I actually got this from Shane (Shane, please forgive me if I state incorrect) for some of my runs was to do them at the end of the week when you feel like dog crap. Shane posted that he will do it to simulate tired legs for an ultra. While I would like to do a Ultra in the near future, I use them as a mental test. If I can do it when I am beat I can do it better when I am fresh.