PICK-UPS
20-30 minute run
5 minute warmup (easy jog)
10-20 minutes of pickups (30s sprint, 30s walk, 1min jog -> repeat)

If you have been running, you should be at 30 minutes.  If you are injured, this workout can be recreated on a stationary bike, increasing your RPMs and resistance (or level) on the bike.

STRENGTH

All strength will be bodyweight this week.  When written out, the amount of reps (how many times you di the exercise) will be written first, followed by the amount of sets (how many times you should complete that number of reps, with a break between each set).  

10x3 push-ups 
20x3 squats
15x3 tricep dips
20x3 alternating lunges 
1minute x 3 planks

This should all be very basic and easy.    I have included links to check out proper form in the link section below.