Help selecting UA training plans: Climbing and Tactical Biathlon

Like many folks here, I participate in more than 1 sport. I am looking to get more intentional about my training and seeking help selecting 1 or more UA plans for the next 6 months or so. Sorry for the wall of text, but I figure more info is better.

For me, my main focuses are climbing and tactical biathlon (TB). I climb both rock and ice (cragging as well as alpine) as the seasons permit and this needs no further introduction. TB is a much less well known sport and may need some background. It is similar to classic biathlon, but substitutes trail running instead of XC skiing laps. TBs will typically be a linear course through the woods/mountains where every 1-2km, the competitor will stop to shoot a series of rifle/pistol targets and then continue along the course. Most matches are either 5k or 10km, a handful of championship races will be 15km. Many races will also include physical obstacles like tire flips, dummy drags, rope climbs, etc like in an OCR.

Personal info: 37 years old, 6’1″, 185-190 lbs, ~12% body fat. Very typical “climber” build. Work a 9-5 desk job. Fitter than the average weekend warrior, but not overwhelmingly so. Definitely have ADS.

Climbing Background: Climbing for 20+ years. At my peak in 2015, I was leading 5.12b/c and WI5, bouldering up to V9 in the gym. Due to an increased focus on TB since 2018 plus a bit of climbing burnout, my top level dropped to 5.11 and WI4 and is still there today. I also basically did not climb at all for the past year due to Covid, but 1 or 2 quick recent sessions confirmed that “off the couch” I can still onsight 5.10+ with relative ease.

Running Background: No formal training of any sort. I began running in 2017 and was rather slow; my PR mile time was around 8:00 on a flat track. I started an unstructured Z2 running plan (roughly four Z2 runs per week plus one long/heavy weighted Z2 hike each weekend). My Z2 pace at the beginning was 13:00/mile. After 8 months it dropped to 9:30/mile. After those 8 months, and doing almost no speed work whatsoever, I was able to PR a 5:48 mile which was astonishing and has made me a true believer in this methodology. Currently, I’ve let my fitness slip and can run a 6:45 mile at best. I’m running maybe twice per week with no real intentionality, 3-4 miles per run, as fast as I can maintain. Z3-Z4.