During the last 2 months I have run some times 15 km, and it was really easy to recover. Usually, the next day I was totally ok and ready for the new training week.
Running 30 km though, had a totally different effect on my body. I got really sore, not only in muscles I knew I would get sore (like hamstrings and quads), but also in muscles I had no idea they could get sore by running (like traps and shoulders).
My updated plan is to increase the volume and the frequency of easy jogging and walking and have only 2 hard runs per week. One short(6-9km) on Thursday and one long(15-30+km) on Saturday.
As for lifting, I will decrease the volume and the frequency and I will keep the intensity high. Just 2-3 hard sets per week for squat, deadlift, bench press, overhead press, pull-ups and rows. Most probably a reverse pyramid rep scheme, something like 1x4, 1x6, 1x8-10, leaving 1-2 reps in the tank and overloading the weight slowly.
On Saturday, May 4, 2024, I want to be able to run the 30km distance with a 10kg weight vest.