I’m going to assume that you have not read either of our books because they each contain some sample plans as well as the guidance to modify a plan for yourself.
If you feel you are aerobically deficient and you want to go uphill faster that has to be your main focus. Improving aerobic capacity takes months of consistent high volume aerobic (Z1-2) work to see real gains. So this kind of training should be done at least 4 days/week. Strength gains will come much faster and solid gains can come from 2 strength days/week. Bada-Boom, Bada-Boom. Done!
While the planning is simple for improving these things, it is the execution that is the challenge. PATIENCE is the key. Long term rewards will mean some sacrifices in the short term
As for ME work: Ideally you’d correct the aerobic deficiency first to see the best gains. However you can include 1 ME workout a week and see good gains but they just won’t be as much or last as long without that base. The ME or any intensity should not make up more than 5% of your non-strength training in a week if you hope to move the aerobic needle. Use our free download ME program. Search Muscular Endurance on the site.
For ankle dorsi flexion I would include that as part of your strength day warm up. ry this routine: