Run schedule for the next few weeks

Tuesday - Tempo Run
Wednesday - Easy Run (1/2 distance of weeks long run)
Thursday - Speed work (track or hill repeats)
Saturday - Long run
Sunday - Short easy run

I've plugged some numbers into McMillan Calculator and this is what it comes up with for me.

Tempo Runs --> 7:50 to 8:10
Long Runs --> 9:07 to 10:07
400s --> 1:41.6 to 1:47.5
800s --> 3:32.4 to 3:42.2
1600s --> 7:24.5 to 7:40.9