The latest podcast from UA will help. I don’t recall them giving a specific answer to this, but they do talk in detail about volume, hours vs. miles, transitioning from sports and seasons. It’s one of the most practical episodes, imo.
And, with no coaching experience, I would posit that you’re capable of handling a 30k week once recovered from your race. Might give it a few days more to make sure you’re legs are with your brain… 10% increases will compound up quickly from there. Otherwise, some approximation slightly below your biggest week before the race. My .02 cents.