switch to long distance from sprints?

I'd say that ~46 for 10k for a guy who has no running background is very good indeed.

It's hard to say how far can you go but I would definitely go for long distance training. Just take in mind that some of the muscle adaptations could take 5+ years.

You had 7 years of sprint training which gave you some aerobic stimulus for running and biomechanical efficiency. Some of it would have degraded.

Six at 7:30 pace is slow jogging compared to the 10.79. Coe and Ovett had 21.7-22 speed for 800-1500 runners. You could say that they were great aerobic machines with a fast top end at 200.

That's the way I would look at it, and I would come at it from the Igloi model.

Speed Endurance:

"Once reason I like Ovett was the fact that he was a sprinter first, but showed up for the wrong training group. (Just like Tommie Smith repeating 2nd grade because he went to the room with the number “2” on it… that’s his story) This just proves that Arthur Lydiard was right. Take a sprinter, build an aerobic base, don’t race them too much, and you can have a world class athlete. Look what he did for Peter Snell."

Train for the 800m/1500m first and do a speed-based training program as mentioned. Interesting to see what you can run after that kind of training.