"Just a few notes, but I may expand later.

At least a couple times a month, you should work in a "Train as you fight" workout. Just like it sounds, "train as you fight" means simulating the conditions you'll face in a real-life situation. Here are a few examples:

Try running with your Bug Out Bag on your back. Step it up by wearing all of your gear (BDUs, boots, armor, gloves, water and food).
This is also a great way to test your gear and make sure you can handle everything you plan to carry.

Run in a wide variety of terrain. Running around a track, is good for endurance, but not very practical in a zombie infestation.
Run through town, without a planned route. Duck into alleyways, run between buildings, and even jump fences, guardrails, etc.

Join a martial arts or boxing club, just to get a little melee type combat. (I'm not advocating using martial arts against zombies)

Instead of lifting weights, lift everyday objects that you will use/need after the zombie apocalypse. Water jugs, tires, cement blocks, etc.

It may sound silly, but go to a playground, just before dusk (there won't be many people, parks close just after dusk). Run, jump, climb, and practice quick direction changes and falling/jumping off of various heights. "