How do I Incorporate Running into this Lifting Program?

[Rakoczy]

Here's what I'm going to be doing for the next 4 weeks. It's a plyometrics + weight lifting program for improved sports performance. I'm wondering how I can incorporate running into this program. The distances I'd like to run are sets of 100-400 meters for a total of ~2000 meters each workout.

Sunday - Off

Monday Routine:
A) Plyos for about 15 minutes (varied jumps i.e. box jumps, tuck jumps, broad jumps etc.)
B) Full Body Workout (listed in order):
1 - Full squats (4 sets 6-8 reps)
2 - Split squats (3 sets 8-10 reps each leg)
3 - Glute-ham raises (3 sets 10-12 reps)
4 - Bench press (4 sets 6-8 reps)
5 - Rows (4 sets 6-8 reps)
6 - Lateral dumbell raises (3 sets 8-10 reps)

Tuesday - Off

Wednesday Routine:
1 - Weighted pull-ups (4 sets 6-8 reps)
2 - Incline bench (4 sets 10-12 reps)
3 - Barbell curls (3 sets 8-10 reps)
4 - Skull crushers (3 sets 8-10 reps)
5 - Calf raises holding weights (4 sets 6-8 reps)

Thursday - Off

Friday Routine:
A) Different Plyos than Monday Routine, still about 15 minutes
B) Same Full Body Workout as Monday Routine

Saturday - Off

How do you suggest I add the track workouts into here? I'd like to do 2 of them a week. Recall that they're varied sets of anywhere between 100 and 400 meters for a total of ~2000 meters each track workout. Thanks a lot for your help.

 

[tcajim]

I would make it very simple. I would alternate weeks and do the intervals before the workout one week, and the next week do the intervals after the workouts. I'm assuming that you know about interval training, so I won't go into that much other than each week try to decrease the rest ratios between intervals.

Food for thought.