Like 90% of the LRCers, it seems that your training focuses on running hard!
This might bring quick results but will not in the long term bring the results you want. If you continue on this downward spiral you might get to 10:19, but you probably will be toast after that. A tempo run is a hard day and will need to be followed by a recovery run the next day. Few people understand this.
I recommend building a base slowly. Start at around 30 mpw.
Long run (Conversation pace)
Recovery run (Conversation)
Fartlek (long sprint, short jog, repeat)
Speed Development Day....bounding up short hills, 5 X 60, plyometrics
Recovery run (Conversation)
3 X Mile at date 5K pace, jog 400 between each
Recovery run (Conversation)
That's seven days. Except for the long run day start with a 1-2 mile jog,
dynamic running drills, strides...then warmdown with a 1-2 mile jog and perhaps some strides easy. Stretch. Do this every day. I would think that 50 mpw would be enough for your first year back. The second year aim for 60 mpw, and so on. But it's much more than miles.
You will want to show progressive improvement weekly but allow for one backoff week per month. Follow this schedule for as long as possible.
A later schedule might emphasize shorter intervals such as 800s, 600s, 400s, 200s, and 150s. Be sure to include MULTIPLE paces when training as this can prevent injuries as well as improve performance. Go to You Tube.com and look up Khadevis Robinson running drills.
Most of the year you are not doing hard interval training, unless that is you are being coached by KD Robinson.