I'm running 40mpw at the moment and feel like I could get to 95% of what I could run for 10k by just following a schedule of a 20 min tempo, 40 min tempo, interval session, and three easy 5-milers a week.
I'll run a lot more than this when the team starts running again, but it did make me think what the results would be of doing this for 5 years, speeding up the fast days as fitness increases.