Well, you know much better than I do how to target the strength goals, but I think I can give you some help about the endurance running.
You will need to run more often, at least 3-4 days a week, preferably 5-7, for serious improvement.
You would want to build a base of about 30-35 minutes of running a day at a comfortable pace
, not an easy jog, but not a hard tempo. You should be tired at the end of a run, but not dead. The distance is not terribly important. The by-the-numbers-pace isn't either.
A good judge of pace is the conversation test. If you can easily carry out a conversation, that is "easy" or "recovery" pace. If you can get out about a sentence at a time, that is "comfortable" or "steady" pace. If you can get a few words out in between gasps, that is "tempo" pace. And during a time trial or race, you shouldn't be able to talk at all.
You should build this base very slowly. Most running overuse injuries that I have seen build up from progressing too fast, especially in the first two months.
I recommend that for the first 2-3 weeks, you stick to only "steady" or "recovery" runs. If you feel good on a certain day, go for a steady run. if you feel crumby, take it a bit easier. I know its hard to not just push like a maniac, but for the first 3 weeks this is very important.
After that, you can start incorporating 1 "hard" run a week. That can be a hilly run, a "tempo" run, any kind of more intense run. Don't do sprints/ prowler stuff yet. These runs should be shorter time-wise than a normal run, but you should feel pretty gassed afterwards.
Do that for about two months, and your body will be ready for a more intense running plan. At this point you would start adding track work with low rest times once a week along with 1 regular "hard" day and 2-4 "steady" or "easy" days. These should become your nut-busting, ass-kicking workouts. A few examples are in order:
14 400 meter repeats with :45 seconds of rest. we got a break and got 1:30 of rest after the tenth one.
400/800/1200/1600/1200/800/400 with rest intervals :30/:45/1:00/2:00/1:00/:45
"Get out" (like one is starting a race) on the straightaways, easy pace on the curve for 2 miles. Or race pace the straights, steady pace the curves.
If you do that for a few months, I think that you would be under a 7:00 mile. If you tapered for two weeks you could probably get under 6:30.
Now to fit this in you schedule, you would need to give up one rest day and add in a run to one of your lifting days. At least.
I would suggest, at least for the first two months doing the following:
Mon: 1-armed Push-Ups, weighted rows, Olympic Squats. (tricep, bicep, delt assistance)
Tues: Running & Mobility Work "steady" or "easy" pace
Wed: HSPU Progression, OAC Progression (trap, rear delt assistance) & short, "easy" run after lifting (20-25 min)
Thurs: Running & Mobility Work "steady" or "easy" pace
Friday: Bench, Weighted Dips, DB Inc Bench, DB Rows, BW Rows, Pistols
Sat: "Steady" or "hard" run
After 2 months, you'll have a god idea of how well your recovery will work. You could then add in Sunday if you wanted to or replace one of the other runs with a track day.
One last piece of advice, from one runner to another, you will have crappy weeks. Most likely the first 3 will be absolutely terrible. Quite possibly the first 5 or 6 weeks will suck. But there is nothing like stepping outside and running. Nothing can quite capture that freedom and relaxation that running can bring. Lifting can get you fired up and intense, but running provides a completely different kind of experience. If you can push through the rough patches, you will come out a better, stronger man.
Good luck with your goals. And sorry for the uber-long post. I just like running alot.