Your plan looks pretty solid. A couple thoughts, though. 1) Despite the weather issue, I'd advise increasing your mileage (er, kilometerage?) gradually. More distance, run a t easy pace, will buy you more in your off-season training than speed workout. 2) Your Tempo day really isn't a tempo run, it's an interval workout. Consider doing a traditional tempo run -- easy warm-up and cool down, and 20 minutes at about 4:00/km (your recommended tempo pace). 3) I like the hill workout over the track workout. Hills are running specific strength training, whereas 400m at 1:15 is a too-fast interval workout. There's a mantra on this site that gets repeated a lot, but it's worth repeating again. It comes in various forms, but the gist is that To run faster, you must run more To run more (w/o injury and overtraining), you must run slower. If you focus on piling on the distance (I know that's tough -- I used to live in Michigan) over the winter a and build a massive base, you can start doing some more focused interval work in the spring to really peak. MTA: you might want to make you log public so we can see what you're up to.

I will say this about winter training. It sucks, but in addition to the physical benefits of the miles, you reap huge benefits from it psychologically. I always felt mentally tough after putting in a lot of miles in crappy, snowy weather. I convinced myself that my competition wasn't out there, and I was.