Training Advice

You shouldn't be doing any "very high intensity" work during winter if you want to race track. You should be doing your aerobic component and maybe weights to throw on some muscle mass. As the season nears, you reduce the weights and distance and increase the speed work and actual track drills. Same principles as road with more emphasis on strength (upper, core and lower - not just legs!) and leg speed.

Fartleks are aerobic work.

[ame]http://en.wikipedia.org/wiki/Fartlek[/ame]

Yes, you're supposed to keep it below 80pc HR, but you still alternate moderately paced work with higher paced work. Forgive me the slight exaggeration.

Re gym work - erm, for some people it's actually slightly more convenient, hence the suggestion.