With the following format, where would running fit in if the end goal is a long run up a big hill? Off days? Some double days?
1: A+A
2: Heavy Strength
3: off
4: A+A
5: Carry Day (or Snatch Walking, possibly)
6: Step ups
7: off
Thanks
If running is the goal, I would do at least 2 running specific days, preferably 3, but I could see 2 since you also have a step ups day in there. To that end, you have a couple choices, depending on time available:
1. Run on Day 3 and Day 7. The con here is now you have no rest days. You could expand this into an 8 day week and rest on the 8th day, but some folks have a really hard time getting 8 day weeks to work well because ... we live on a 7 day week. \
2. Run on Day 2 and Day 5 after training. This preserves your off days and 7 day week schedule, but now may limit how long of a run you can do, not to mention now also having to deal with being tired at the start of the run and the risk of calling it off that day ... and every day.
3. Use a Novocaine style template where you take your week and just alternate your days with run days, resting when needed/required. In this, the numbers become less "days" and more "sessions." This would look like this:
Session 1: A+A
Session 2: Run
Session 3: Heavy Strength
Session 4: Run
Session 5: A+A
Session 6: Run
Session 7: Carry Day (or Snatch Walking, possibly)
Session 8: Run
Session 9: Step ups
This could take 9 days to get through or a month, depending on how frequently your train. You can also reorder this, or extend the schedule out (making it more than 9 sessions). The big selling point of this is the goal is the goal - running. The big drawback is the infrequent exposure to heavy weights (once every 9 days, or 3 times every 9 days if you count A&A).
How long is this big hill? How many vertical feet? Do you have a goal time?