Your long run yesterday was 6 miles. This week we will ratchet your training slightly upward to 32 total miles with a 7-miler on Sunday.
Today is a day of comparative rest.
Run 3 miles and do some strength training afterwards. Don't forget to stretch also. This central portion of the tempo run should last maybe 15-20 minutes with about 5 minutes of that time at the fast pace. Then ease back into the same easy pace at which you began the workout. All the pace transitions should be smooth, not sudden.