Mike,
I've been looking for a program that I might have on disk to email to you. Basically, it is a total body type of workout which involves 2-3 sets of various lifts.
The lifts are as follows:
Bench
Lat Pull down
Seated Row
Dumbell swings (simulating the armswing during running)
Leg Extension
Leg Curls
Back extensions
Lunges w/dumbell (alternating legs)
I have them do
(1) dips and pull ups on non lifting days
(2) ab work everyday -up to 2-3000 reps per day in off season
Usually we do our sets with 12 reps-8 reps-6 reps and increase the wt. as the reps drop. The starting point is usually 50% of max on the 12 rep set.
I have also taken the same basic lifts and had the athletes do them in the form of a circuit. We keep the lift % at 60% or lower and usually go 45/45's or 60/90's which is 45 seconds on 45 off etc. It helps if you can get a facility to yourself for about 30 minutes in order to do that about workout twice a week.
I also have a routine that a strength coach helped me to develop when I was coaching at Nebraska-Kearney which involved some Olympic lifts such as Clean pulls and straight leg dead lifts. I'll try to dig that out of the "archives" and post it asap.
Sorry it took so long to get an answer. Hope this is helpful.