My Winter Training (aka Strong Like Bull), in a nutshell

My Base Building schedule courtesy of Asics Aggies and Joe Rubio. Joe calls this "Strong Like Bull" training.
This is to get me in shape for Spring races which are shorter in duration (5K to 12K).

50-70 mpw schedule. I'm currently at 50-55 by taking one day off from running per week (usually Tues or Fri) and doing one double (on Wednesday). By late February or early March I will be at 65-70 mpw.

Sun: 1:30-2:00. Easy first hour, moderate last stages if first hour feels easy.
Mon: AM: 50-60 min easy to moderate + 8 x 80-100m strides, + light form drills (specific to motion of running). PM: Core work (myrtl routine, push ups, sit ups, pull ups, supermans, squats, and the like).
Tue: AM: 50-60 min easy to moderate. PM: weights (if I do any... very light and no longer than 15:00).
Wed: AM: Fartlek work with 20-30 min warm up and cool down. PM: (optional run) 25-30 min easy to moderate. + Core work.
Thu: 75-90 min. in hills if possible (I do this on a TM due to no hills). Last 40-60 min @ roughly 80% of race effort (i.e.: about 60-seconds slower than 5K). PM: weights (very light and no longer than 15:00).
Fri: AM: 30 min easy to moderate + 8 x 80-100m strides + light form drills (specific to motion of running).
Sat: AM: Tempo work (about 7-9 miles). PM: (optional run) 25-30 min easy to moderate + core work.

Moderate should feel like a steady state run...a decent but not heroic effort!

Examples of fartlek work: Keep the initial "ons" moderate and controlled which is why the recoveries are so short, so you don't go out too hard. Start all at the lower end of the tempo effort scale and finish the last few at a decent but not heroic effort.

Option 1: 4-6 x 5 min on/1 off. Ons at MP effort or 80% effort (60-sec less than 5k)
Option 2: 6-8 x 3 min on/1 off. Ons at tempo or MP effort.
Option 3: 12-16 x 60 sec on/ 60 sec off. Ons at 5K or 10K effort.

Examples of tempo work: Same thing here, start modest and end decent but very controlled.

Option 1: 7-9 x in/out miles. Start w/ warm up mile, then 1 mile tempo, next mile 60 seconds slower - back and forth continuous run (no breaks).
Option 2: 3-4 x 2 miles w/ 2-3 min. recovery jog, or 2 x 3-4 miles w/ 4-5 min. recovery @ MP or 80% of race effort (60 seconds less than 5K).
Option 3: 6-8 mile progression run. Start at 60 seconds/mile slower than 10K and run each successive mile 5-10 sec/mile faster than the previous.

NOTES/PERSONAL OPINIONS: I'm now in my 4th week of base building and my base phase will be about 12-13 weeks. The first week felt a little challenging, the 2nd week felt kind of challenging but not as bad, last week felt like good, solid running. This week I feel even stronger than last. I'm now increasing the time on my feet to the longer side of the prescribed runs and will add another double next week. I still like my one day off though.

By running by time I find I get MORE mileage out of this body than running by miles. I don't know, it might be psychological or something. Instead of thinking "I HAVE TO GET 10 MILES IN" I think "I just need to run for 75-90 minutes," and before I know it I've got 10 without any pressure. I like that.

I hope your winter running is going well!