There are 3 types of running:
Short
Middle
Long distance.
There are MANY types of ST protocols that will give you the same "cardio" benefits of those ( NOT the task SPECIFIC benefits) with the added factor of weight bearing exercises which are very good for your bones.
In short, IF specificity is NOT important than weight training with whatever parameters you want to follow, is far better than "just running".
Psalms 144:1
Praise be my Lord my Rock,
He trains my hands for war, my fingers for battle !