I don't have any special program for my strength train, which as a runner drives me nuts! I need a plan to tell me what to do and for how long. Basically my current program is starting at the upper body row of machines and working down the line. There are about 12 different ones working just about every muscle I don't use. I do 3 sets of 13 on each. The weight varies depending on what I am working. Then I do some stretching and work a little with the ball. It feels weird that each exercise takes a short time. I am use to running, biking and swimming for hours on end. Almost like I am not doing enough, but I sure feel it the next day.
Tempo run was warmup 5 minute walk, 10 minute easy run. The main is 25 minutes at tempo. Cool down 5 easy then 5 walk. My pace times have been changing, not even sure my new paces are. Warmup is around 9:30. For tempo I try to hit 7:45. This week I hit a 8:06 avg pace for 25 minutes.
You should see your physician and ask if there are any other ways to complete your core workoutwith regards to this issue.
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