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"After following detailed plans during the fall, many runnners take a more relaxed approach to winter. Just getting in miles now and then, however, won’t make you ready to start an aggressive training program in the spring — you’ll have to train to be able to train, delaying and limiting your spring goals. You need not, however, follow a rigid plan all winter. Just make sure you get in key elements regularly, elements that will build fitness, flexibility and strength and, perhaps, make training more fun than just logging easy miles day after day. Below is a summary I sent to high school kids I help coach. It will work equally well for older runners looking to maintain fitness and build toward more audacious goals in the spring. This is essentially how I train when I am not working toward a specific race. 1. Run at least four times per week. Any less and you're just maintaining, not gaining fitness (and you can't get in enough miles). Run six times a week if you want a chance to make it to state (or breakthrough to a new level) come spring. Aerobic endurance is your limiting factor in any distance event over 800m. 2. Run a minimum of 30 minutes each time out. Run an easy, conversational pace. Going faster will not help. If you want to make it a better workout, go longer. For more advanced runners, work up to your \"default\" run being 45 minutes to an hour per day. (This works out to be approximately 6 to 8 miles per day for a total week of 40 to 50 miles — that's a low amount for a champion high school runner or a competitive age-grouper competing in 5Ks to half marathons). 3.  Once a week, run 85 – 95 minutes or 9 to 15 miles. Make this a gentle progression run — start very easy, increase the pace as you get comfortable while staying conversational, make an effort to finish strong, the last mile at a moderate tempo pace. If you can't finish strong, you went out too fast. If you are going so slow you're not running with a strong, competitive stride, you're going too slow. Regardless of what else you do each week, get this run in. 4. Once the daily runs and long runs are routine, add a Rhythm Run once a week. This is a steady state run of 30–60 minutes, at a moderate tempo pace that taxes you but that you can maintain for the distance. Start easy for a half mile or so, accelerate to the speed where you start to feel you can't sustain it for the full distance, then back off just a hair, so you feel you will make it, but you have to focus to stay there. These are easier when done with a partner of similar fitness. You should be able to carry on a sporadic conversation, such that when you’re talking you feel like you have to slow down, but then recover so that you can maintain pace when the other guy is talking. 5. Twice a week, after your easy 30-45 minute run, do 6 to 8 x 100m hitting your top speed efficiently . This can be telephone pole on/telephone pole off, diagonals on a field or run the straights, rest the curves — any way that is easiest for you to feel fast, smooth and strong. 6. Every day (start with 3x per week and work up) do drills and strength work, particularly focusing on stride/hip elements and 360° core so you can run tall. Here are detailed descriptions of some of the best exercises you can do pre- and post-run . If you're serious, memorize the routine — is isn't THAT long, and do it regularly. At minimum, if time is pressed or you’re feeling tired, do the lunge matrix before every run, plus these dynamic stretching drills . Then do pedestals after, along with stretching of major muscle groups. Another good strengthening set , particularly if you pronate or need hip strength. Here are 5 essential stretches . I would also add the quad stretch lying on your side, knees to chest then rotate top leg, and the two-stage calf stretch against a wall (straight leg then bent knee)."
<https://www.runnersworld.com/advanced/a20829016/tips-for-training-through-the-winter/>