Tuesday speed...

3k-5k: Sets of 400m hard with 400m jog rest
Sum of hard pace should be the lesser of 3 miles and 5% of the week's mileage

5k-10k: A. 4 x 200m hard with 200m jog rest
B. 2 x 400m hard with 400 m jog rest
C. 1 x 800m hard with 800m jog rest
D. 2 x 400m hard with 400m jog rest
E. 4 x 200m hard with 200m jog rest

10k-21k: 2 miles easy + (5 x 5 to 6 minute tempo with 1 minute rest) + 1 hour easy

21k+: 10-12 miles easy + 6 x 150m strides