It is tough to improve in all things at the same time. I am an ex runner and when I started cycling I stopped running - I have added in some running again during lockdown for variety. I now race TT and just run for a bit of bone density as I am over 50. I would go for the TR LVSSB programme and add a short run of 15 mins at the end of 2 of the easier sessions - that will give you practice running off the bike if you ever do a tri. I would then have just one run day where it is your focus and you do 60 mins maybe with some intervals. Then you can have a couple of strength days (but don’t do any tough leg exercises as you have your run/cycle to focus on). That is 3x cycle 3x run - but 2 of those being doubles with the bike and 2x strength. That leaves you a day off as well - sorted! Also ease into the running - being over 6 foot tall and 14 stone is tough running - I was a 16.5min 5k 2:47 marathon runner but then I am 1.69m tall and weigh 60kg! 
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