Q1: Long Run Easy pace run, not longer than 25% of your weekly mileage level.
Q2: Tuesday Track Workout: R Training (purpose of this workout is to sharpen your racing speed and mechanics so keep the recoveries slow–start each rep as fresh as you can). Warmup 1.5-2 easy plus striders. 10 x 400 at R Pace w/ 1-lap easy jogs. Warmdown 1-2 easy.
Q3: Fartlek Workout (Can substitute a T run if you like). 2 easy. 3 x 3 minutes at a hard pace (roughly your I pace — go by feel) with 2 minute jogs between each effort. 4 x 2 minutes hard with 2 minute jogs between each effort. 2 easy. IF RACING: Easy 40 minute run with 8 striders.