Track 1:
I have the track split into 3 sessions again this month.  This session is after  you do sprints so you should be fairly warmed up and ready to go!  Spend 15min warming up on the track, making sure you are comfortable with each session.
 
Workout - We will be doing full laps, but lower intensity and shorter rest.  The goal is some specific endurance work without burning up the body too much!  So you will be doing 1x4 full laps at about 85% of your max effort, with about 8-10min rest.  Try to keep the rest closer to 8 min especially at the start, and you can creep up to 10min for the last set if you need
 
Finish with 1x2 half laps but at full speed.  Rest should be about 6-8min rest here.