Hi Hannah,
I sent your question to coach Pedro Carvalho. Below is his reply.
We have a coach with experience in tactical training (https://uphillathlete.com/coach/drew-hammond/), so that’s an option if you want to try it — either a consultation call or full 1:1 coaching.
Related to your training plan questions :
After the rest day it would be the day you would do run repeats that aim for speed , this should be done first in the week when you are totally rested and your goal is to work on speed.
Lifting should be done after .
Since your event is a back to back run/walk carrying a ruck , you should do that also on your training.
Instead of what you have planned , I would do :
Mon: (1) run repeats (2) lift
Tuesday : Ruck 5 miles 50 pounds
Wens: Trail run
Thursday : lift
Friday: 1.5 hour ruck 55 pounds
Saturday 5 hour ruck 40 pounds
Sunday ; Rest
Pay attention to the following :
Respect the 10% rule in how much you raise the volume in a week.
Raise the weight of the ruck gradually, no more than 5% per week , when raising weight , don’t raise the total week volume , or you raise intensity or volume — i.e. only increase one variable at a time.
On the rest day , you can do a really easy zone 1 effort or total rest .
Between 3/4 weeks always add a recovery week with 40/60% of total volume of the previous weeks