why are you lifting twice a day?? u should lift hard mwf and do gs/tempo/bb circuits on tthsat.
no need to do plyos just stick to jumps.
i would probably do end to middle since u want to run 1-2-4. something like this:
mon: med starts/hills power condit hills
tue: tempo 2000m
wed:med ball throws/hills power condit hills
thur: tempo 2000m
fri: int tempo 1600m
sat: tempo 2000m