The training for the two events needn't be that different, depends what sort of quality work you have been doing. You can keep all the mileage and long runs going and drop the length of intervals/tempo sessions to build a bit more speed. Why do you say you don't like the look of the plans you saw? Not sure you're supposed to!
My best recent 10k is 41.26 but my training looks nothing like that. I'd say you need more focus on steady runs and slow down, and don't try to do flat out runs like that. Also for races don't go off at an unsustainable pace, if your km reps are only 3.45 no point in dashing off at 3.38 even in a 5k. Reps can be done at different intensities but for me, km reps are at or above 5k race pace.
RY's sponsor SKINS have accepted the conclusions of the report and terminated their relationship:
"The conclusion reached by Roger and Ross is one I accept.
However, it’s also the case that Rob continues to vigorously defend himself. He maintained to Roger and Ross that he ran every step of the way, but he made mistakes with the collection and handling of data.
Nonetheless, we have terminated our relationship with Rob Young.