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For where you are now, the first two goals are compatable in the short term, but the last one is a long-term goal. That's fine, and really the way it should be.
Ok, if you're running 6 miles/week, you need to up that. Kill the interval/speed work day. It's not doing you any good unless you're doing something like 2x(4x400), 200 jog recovery/400 jog set recovery. And even then, it's only a marginal benefit.
If I were coaching you, I'd try to get you to at least 5 days/week running. It's not that big a time investment, probably a half hour on the shorter days, 1:15 on the longer ones. That includes stretching, BTW.
What you want to do is build up some endurance (VO2MAX). 3 days a week will help but won't get you to where you want to be. You need to build a base. Without knowing your other committments, I recommend something like 2 - 2 1/2 miles M, W, F with longer runs of 3-4 on Tu and Sa. Shorter days should have a faster pace than longer days.
Assuming your body acclimates to the workload well, this microcycle would last about a month, then the mileage would be upped to 3 on short days and 4-5 on long days. I would add speed back into the mix in the third micro-cycle, probably on Wednesday, and I'd ratchet mileage again to 4 and 5-6.
This is all completely blind and may not fit with what's going on with your life or with set dates for competition. But that's a 3 month macrocycle for you if you want it.
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