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What kind of interval running sessions does everyone have in their weekly routine at the moment?

I have just started running a few intervals whilst on my long runs to split them up a bit but I have no ideas what kind of length and reps I should be aiming for so If someone could give me a few pointers that would be awesome!



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Goals:
Sub 39min 10k
Blog - Running Tips

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I typically run intervals once or twice a week when I hit the track. Usually I'll just run (after a two mile warm-up) two hard laps at 75% and then one rest lap. I'll typically just do 12 or so of these. I'm no expert that's just what I do.
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I'm using Sportlyzer and I'm in my base cycle right now. So I get only once a week 7 sec max sprints in every 15 min and 7 min tempo interval in my Sunday long run. But it will get harder once I reach the specific cycle.
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