I'm sorry but this will be rather long as I'm providing as many details as possible to help with predictions. I ran a 27:28 8k this fall on a relatively fast cross country course (started way too fast and had a bad middle of the race). My training with the team was usually 40 miles per week (up to 50 at max) and over 70 (high of 78) miles per week including the runs I did on my own. My training consisted of 1 hill workout (8-12x on 150m hill or 5-6x on very hilly 1 mile stretch done at medium intensity, shorter workout done most of the time) and 1 pure speed workout (8-12 400s done at park that is nearly impossible to run all out in mostly, but did 6-8 800m repeats a few times and did 5 1 mile repeats once, we also did a few 25-35 minute workouts with 30s to 1 minute hard and same time to recover) per week. Our easy runs were usually 6-8 miles at 8-9 minute pace (this was chosen by my teammates, not me). Our longest long run was 12 miles (I did this at tempo pace) but our 2nd longest long run as a team was 8 miles. On my own I did 6-7 (95% of the time 7) before practice except day before meet at 6:30 to 7:30 per mile. I also did 14-15 mile long runs every Sunday at 7:00 to 7:30 per mile when my teammates took the day off. My stride is not very good (I have a shuffling stride with bad toe off and low leg life) but I will be doing stretching and very intense plyometric workouts to help make my stride better. I also ran a 1:16:18 1/2 marathon (also not a particularly good day for me) where I did around 60 miles per week with two 6-8 mile tempo runs at around 5:40-5:50 pace (though I did tempo the last 4 miles of and 8 mile easy run in my regular training shoes at faster than the pace of my best 8k the week after the race I was supposed to have peaked in where I ran my pr). and also a 14-15 mile long run on the weekend.
My training for the track season will have me getting up to 80 miles per week (I believe that my coach will build me up to that point quickly and then hold me there). I don't know the structure of the training because the track coach is different but I do know that the 10k runners will often do 800m and 1000m repeats on grass. I also know that I will be doing heavy lifting 4 times per week (we will reduce to 2 times per week once we get into the thick of the season). With these details, what could you guess would be a general time range I could expect to hit. I expect you will tell me if you need more info.