parsonfox is the rage.
get back to running a good 5k distance.
Week 1: Run 2mi/day
Week 2: Run 3.5mi/day
Stay with 3.5 until I get my pace under 8min. That might take a month or two.
Week 8 or so: Run 5mi
Week 9 or so: Run 7mi
Stay with 7mi until I get my pace to 8min. That will take a month.
Week 13: Start adding a mile a week and/or taking 15-30 sec off my pace.
All of this is in conjunction with the dropping 30 thing, which is primarily with diet and core exercise.