Track Workouts

Can any of you post a couple of your favorite track workouts? I have quite a few that my group normally does, just looking to add a few sessions of pain:)

7 on 7

seven one mile repeats on seven minute pace

should yield you a sub 40minute 10k
.

SEVEN mile repeats? that’s a ton. i’ll stick with 5 on 5.

tommy

Warm up, then 6-8 strides, 4-6 repeats of 800m (LT) with 400m recovery, cool down
.