3 mile run at a "fast pace" .... your overall time should be less than 24 minutes.
10 hill sprints. Total time sprinting up the hill should be 20 seconds, so find a nice long~ish hill (about 120-150 yards, so longer than a soccer field). Sprint is an all out effort!! Walk down as slow as you want to and rest 1 full minute then repeat.
Runs can be done on any day, sprints can come first or the long run can come first.