good 4 day split?

my (23F) main goal is to avoid injury specifically in the knees for running/hiking and to be overall toned. feedback appreciated especially for the leg days. I usually do a proper warm up, and then abs and a run afterwards and then I stretch before bed.

day 1 - legs

stepups/ heel downs 10x3

hip thrusts w 10 sec pulse at end 10x3

smith RDLS 20lbs 10x3

single legged leg press 10x3 each side. 12x3 for both legs

calf raises 12x3

bulgairan split squats 10x3 each leg

day 2 - back and bicep

lat pull downs 12x3

single arm dumbells 12x3

closed grip seated rows12x3

standing rear delt rows 12x3

straight armed lat pull downs 12x3

bicep curls 12x3

assisted pull ups 10x3

day 3 - chest shoulders and triceps

lateral raises 12x3

shoulder press 12x3

chest press 12x3

tricep extensions 12x3

tripcep machine 12x3

around the worlds - usually until failure

day 4: legs

step ups/ heel downs 12x3

sumo squats 12x3

single legged lunges 12x3

single leg deadlifts 12x3

leg extension 12x3

leg curl 12x3

hip abductors 12x3

(edit: formatting)