there are many things involving a successful season of training, which leads up to fast times and whatnot. It\\\'s best to break this period down in to many areas. I\\\'m guessing your using the indoor season as a training period for your outdoor season,if so this is something i suggest.
I suggest that you use the winter season as base training, which is just getting good mileage under your belt for the following season (but of course you include some workouts so that youre still in touch with all of the other areas like latcate tolerance and whatnot). For the winter you just want to have 5 days of running and about 2 days of hard efforts. heres an example:
sun (12 mile LR), mon (8 miles), Tues (2 mi warm up, 4 mile tempo, 2 mile cooldown), Wed. (7 miles), thur (5x600 @ 3k pace with 1.5min rest), fri (7 miles), sat (9 miles)
this enable you to get a good long run in, a tempo which should help you lactate threshold, a faster workout which will help tune your muscles (also sort of a V02 max workout),and you have rest days in the mix. This should be similar to a base phase during summer training for cross country. once you start outdoor you do the same thing but then as the championship races come closer you start to taper, by dropping your mileage a bit and having less volume in your workouts (more rest, less reps, faster pace).
Im really pretty tired so if someone could correct me if I didnt make any sense in some area thatd be great, i dont feel like going in to detail and im sure there are some parts that may bea clear or confusing, but i just wanted to give you a relative idea..