The four physiologic areas that you must consider when peaking for your 3200m are these:
Endurance (Tinman Tempo running and Long EZ to Moderate paced running),
Aerobic power (5k-3k paced running),
Speed-Endurance (800m paced running).
If you have been running th 3200m regularly, you probably don't need to focus much on the Aerobic Power. AP can be maintained with a 3200m race every 10 days or about 4 minutes or 3k-3200m running every 5 days.
You probably need the other three areas more!
Here is what I suggest:
Fri - 2 x 4 miles, Slow to EZ
Sat - am - 2 miles warm up, 3 miles Tinman Tempo running at 6:23 per mile. Rest 3 minutes, hydrate. Then, run 3 x 400m at 800m pace, jog 800m between each. 2 miles cool down. * Later in the day, run 4 miles. Start this run at a crawling, slow pace. Let your body get rid of the junk in your legs! As you loosen up, gradually increase the pace. You should finish at a moderate effort over the last mile, not before! DOn't push hard. Just go be feel (for example - 1st mile - v. slow; 2nd mile - Slow; 3rd mile - EZ; 4th mile - Moderate. It will be important to hydrate with sports drink and eat sensible during the day. Don't eat much meat between the two workouts. Plenty of easily digestible food, but no sauces that have fat in them! No Alfredo or butter or oils!
After your second workout, stoke up on sports drink and if you have pineapple juice, I recommend drinking it because of it's heavy potassium citrate content - which is great for runners doing plenty of running in warm to hot weather!
Sun - do a 2 mile shakeout jog, early in the morning. Don't wear a watch. Just go as slowly as you must to get your legs to loosen up. That could be barely more than a crawl! Later in the day, jog 5-6 miles.
Mon - am - jog 2 miles; pm - Slow distance run and maybe some easy striders.
Tue - am - jog 2 miles; pm - 2-3 mile warm up, 1 mile moderate, 4 x 300m at 1600m pace, jog no less than 2 minutes between reps. If you can't do that, run slower in the reps by a couple seconds or so and that will take care of the need to "not overdo it before a big race." Run 2 miles to cool down. NO matter what, don't run hard and don't skip the warm up and the cool down. Don't cut it short and don't get brainwashed into thinking that you must taper drastically for the race. Do training that is fairly similar in amount to what you have been doing but reduce the overall amount of hard running you do in order to "peak."
Wed - am - jog 2 miles;
pm - Slow distance run - about 5-6 miles
Thur - am - sleep in.
pm - jog 4-5 miles - no matter how slow it is, you must not be breathing much during this run!
Fri - am - jog 1.5 mile to awaken your aerobic system for the race later today! pm - 45 minutes before you race, jog 10 minutes. Then run 5 minutes at a moderate effort. Next, run 4 x 30 seconds at 5k race-pace. Use the restroom. Put on your racing shoes. Very lightly stretch.
Then, about 10 minutes before the race, jog off and on until race time, throwing in 4-5 x 40-50m at about 3200m race-pace. Relax your mind!
Start the race without going nuts during the first 600m and your race will go fine. HOld back and then let the others drain their bodies. Run relaxed and focus on steady, smooth rhythmical running. Enjoy it and let your body run with strength and speed over the last 2 laps. Jog 15 minutes to cool down. Hydrate. Share you good experience with your family and friends.
Here is my recommendation.