On the running side, I would say run 4x a week and would build up to 6-8 miles. From wherever you are at now, add 5-8 minutes for a week on the longer run. Have one day be a speed/strength day...hills, sprints, up your speed for like 2 lengths of telephone poles...slow it down/speed it up again.

For strength I like super-sets myself...body weight and plyometrics are nice. If you have a rope set up for climbing, that will build some sweet upperbody strength that's useful.