franklin,
I wouldn't do any training with an ALICE pack frame. Having used it in a "professional" capacity years ago I can tell you it was one of the worst pieces of kit I ever had to use. The mountain ruck frame that preceeded it was much better and more comfortable. Anyway, to answer your question, I would...
1) Not use more than say 15 pounds of weight if you want to run with a ruck on. The Army does not recommend people doing runs with heavy rucks, even those training for Ranger or Special Forces qualification/training. It puts too much stress on your spine and knees. If you are trying to build your cardio then do speed walking with a weighted pack instead; your body gets used to carrying the weight and you get the added cardio workout and mental toughness from pushing yourself.
2) If you do want to carry some weight while running or jogging, then I would use something like tall water bottles or bags of sand, once again not exceeding around 15 pounds, that you can strap close to your back so that you don't torque your body while running and the weight is distributed along your whole back instead of just on your hips.
