Back in the high school days i ran the 4 for one year, with a few 800's thrown in for fun. PR's of 51.5 and 2:00. A typical training week looked like this (we did the same thing from March-July for summer track):
M: 4x400 in 56 w/ 4min rest
T: 20min fartlek (1min fast, 1min jog, 2min fast, 2min jog, repeat)
W: 10x200 or 300 w/ equal rest, 200 in ~30s, 300 in ~48
R: 5 man endless relays (don't remember exactly but I probably ran 15-20 100's fast, but not all out, during each one)
F: Race or time trial, rest if race on Sat.
Weekends off if no race.
Obviously, this was fairly low-key HS stuff, and I took no interest in the physiological aspects of running then. I just liked it. However, I'm now 22 and want to try to build a base this winter for some 5ks in the Spring. I ran 5.5 mi in 40 min w/o taxing myself too much a week ago. Basketball keeps me in decent shape.
Anyone have sensible suggestions for working on a base in the winter?