The below has been posted many times. It's from "How They Train" and I *think* it's pretty accurate. This was from the fall of Ryun's junior year--only his second season of high school cross-country, btw--and the workouts on Saturdays and on schoolday afternoons were performed by the entire squad, though not all ran the same pace(s).
[PS: I'm aware the word is spelled "calisthenics" but can't be bothered to correct all the misspellings below.]
Cross Country [October 5 to October 11, 1963] 75 miles/week
======================================
Saturday (Oct 5) [16 miles]
AM 16 miles @ 6:08 pace (hills & rough terrain)
kicking in pool
Sunday (Oct 6) [5 miles]
PM 5 miles
Monday (Oct 7) [9.5 miles]
AM 3 miles - strides
PM warm up 1 mile jog, calisthetics, wind sprints (4x120 and 4x60)
1x1 mile @ 4:23 pace
calisthetics
3x880 @ 2:45 average pace
running against resistance of stretching cables tied to fence
4x440 @ 69 average pace
warm down 1 mile jog, wind sprints (4x120 and 4x60), warm down 1 mile jog
weights (barbells @ 33 lbs & dumbbells @ 60 lbs)
Tuesday (Oct 8) [15.5 miles]
AM 4 miles - strides
PM warm up 1 mile jog
6x1500 (hills): 3 regular @ 4:59 average pace, 3 reverse @ 5:04 average pace
warm down 1 mile jog, wind sprints (4x120 and 4x60), warm down 1 mile jog
kicking in pool
Wednesday (Oct 9) [16 miles]
AM 4 miles - strides
PM warm up 1 miles jog
8x440 @ 71 average pace
1 mile jog
8x440 @ 70 average pace
1 mile jog
8x440 @ 70 average pace
1 mile jog
8x440 @ 68 average pace
warm down 1 mile jog
weights
kicking in pool
Thursday (Oct 10) [9 miles]
AM 3 miles - strides
PM warm up 1 mile jog
10x220 @ 30 average pace
calisthetics
10x220 @ 30 average pace
cables
10x220 @ 33 average pace
warm down 1 mile jog, wind sprints (4x120 and 4x60), warm down 1 mile jog
kicking in pool
Friday (Oct 11) [4 miles]
AM warm up 1 mile jog
PM CROSS COUNTRY MEET (2 miler)
warm down 1 mile jog