I alternate running, ruck marching, and swimming days based upon the weather and how my body feels. I work in off days whenever they are necessary. Currently, I try to run between 5-10 miles while keeping around a 7 minute/mile pace. Sprint running is covered nearly every week at Future Soldier training. I ruck with a 45 pound ALICE pack for 3-5 miles. I just recently started rucking, so I am trying to ease into it. I don't ship to basic until October, so I see no sense in rushing anything and getting injured. I swim until I am sufficiently tired. Then I swim some more (as recommended by a QP on these forums!).
For strength training, I do pushups, situps, pullups, squats, military press
, and dips. I sometimes do other exercises, but these are my main exercises. I try to match strength training days with either running, swimming, or off days, I believe I read a recommendation on these forums not to do strength training on rucking days.
I try to eat a balanced diet. I stay away from supplements, alcohol, and sleeping in late (I work from 0600-1500 and have lost the ability to sleep in past 0500 or 0600). Currently, I am 5'7" and 140lbs.