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Easy runs. Lots of them.
7-10 x 600 at 3k pace, 200 jog rest
3 x 4 x 600m @ 5k Date pace, 5k Goal Pace, 3k Goal Pace w/ 200 m jog recovery and 400m jog set break.
4-6x800m at 3k pace. 2-3 minutes rest.
8 x 500M hill intervals. Find a 5-7% incline at least 500M long. run them near race pace, and jog back down the hill. A great 3k session. do it 3 weeks before the race, and then again 8-10 days before the race