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.

sorry but this is rubish, you should keep some speed elemnt in your training all year round, max rev outs and interval sessions etc during the winter should be part of every training plan of those who want to suceed.