[Scott Johnston]

Great conversation going on here.  I don’t have much to add but a couple to thoughts come to mind.

A max strength protocol ( ~90% 1RM low reps/set for several sets) won’t add mass, will increase strength (unless you are all already very strong), won’t make you sore, does not take much energy, and can speed recovery from your aerobic sessions.  To do it at home: Pull-ups, Push-ups with a vest, and/0r elevated feet.  Single leg exercises.  SL movements like decline squat, pistol squat, Bulgarian Split Squat, SL Romanian DL do not require nearly as much resistance (heavy bar or dumbbell) to get an adequate strength training effect, and they are more specific to running, skiing, hiking where you people yourself one leg at a time and need hip stabilization.

I hope this helps,

Scott