In this post I will deal with mainly your need for effective goals. One of Steven Coveys seven habits of highly effective people is to begin with the end in mind. My first thoughts when reviewing your profile was that you already have goals and simply need to work backwards.
Firstly your primary goal is entry to the marines so you would need to review the entry requirements or reccomendations which usually have a set of strength, weight, and cardiovascular requirements. When dealing with bodyweight I would look for the BMI (body mass index)requirements for the marines and work out what weight you should actually we for your height. I would then work on a body fat percentage of 12.5 as an appropriate level.
Unfortunately without me being familar with entry criteria I am unable to fully deal with your weight training goals and ideals but I can give you some general advise given your situation.
Firstly long distance running and muscle growth do not make a happy family. This however does not mean give it up entirely because it is perhaps the most important aspect of military training once a base level of strength is achieved (strength can also help endurance as well but thats another tale). A positive you can take from this is that military entyry positions normally only require you to runs 2kms or so is about 12 minutes. This is good because it means that you can use higher intensity interval training (HIIT), which can improve muscle growth, or at least not hinder it. Look up CT’s Running Man program or TC’s Sprinting article, or alwyn cosgroves great article on endurance run training availiable on his website, for hints here. As a general rule do not run in excess of 5kms at any one time whilst trying to gain muscle.
Weights wise Chad Waterburys programs would suit you because they are designed to create muscles whilst enhancing athletic qualities, of strength and speed. For Beginners I would reccomend his Big Boy Basics program or The Anti-body building hypertrophy Program 1 and 2 or completing all of them.
For nutritional requirements read Massive Eating Series by John Beradi, as well as his 7 habit nutritional article (which I can’t think of the name).
1 eat at regular intervals
2 eat protein at every meal
3 separate fats and carbs in separate meals where possible
4 do not eat empty calories
5 always eat breakfast
6 eat during the night if possible (dave Barr has a terrific article on this here)
7 Always have a good solid post post exercise recovery drink
and the list could go on and on…
Hope this is helpful
Long Live the BodyScience