3200 training help!

You shouldn't do any of the workouts you described. You should just be doing easy miles, a weekly long run, maybe a few faster miles once a week (like 5k pace +1-1:30min/mile), and, as you mentioned, strides several times per week. You can make the strides up-hill once in a while and speed them up to closer to "sprint" pace once in a while as long as you keep the duration short (3min). When you get closer to track season (~3 weeks out from your first team practices) you can start doing some shorter tempo runs or broken tempo runs at a pace about 30-45s/mi slower than 5k pace.

The more important question you should be asking is how much mileage should you be doing, but that question can't be answered without knowing more about your training history.