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Hey Ffilosa1,
This is something we have debated internally at Evoke. Based on my experiences at BUDS and in the SEAL Teams, I estimate is that a deadlift, squat, and overhead press combined of 750 pounds is a good minimum to shoot for. On the other hand, Vince Paikowski, based on his experience as a Ranger, argues that SOF athletes should be able to deadlift 350×3, squat 250×5, and ten pullups with full kit on (~30 pounds).
Just to echo what Scott has said, the best ruck-ers I ever witnessed never trained with a ruck in training. They were incredible runners and triathletes, and that fitness made them great at rucking. Despite the fact I was able to deadlift more and the fact a ruck was a much smaller percentage of my BW, they routinely dusted me.
In addition to those strength metrics, I would get your AeT pace at least below an 8:00 mile on the flat. That’s a super important metric and will give you the aerobic base to execute long rucks and runs.
As far as weekly mileage, it’s hard to say. The more you do the faster you will improve your base. If you are weak on those lifting goals highlighted above, I would start with four lifts per week (2 upper, 2 lower) and running 4-6 times per week for 20 minutes. And then, slowly, add 10% time per week to the runs. If you are concerned about injury, utilize a 15-20% incline treadmill or stairmaster for 20-40% of volume. But make sure you are actually training aerobically and below your AeT.