A simple fact many seem to overlook is that to improve at running, you need to run.
Invest your time in easy runs to improve your aerobic fitness first. Don't get hung up on arbitrary amounts of mileage, just run 3/4 times a week at a pace and for a time (suggest starting out at 20-30mins) that feels comfortable to you. Don't worry about a single long run either, it is better to just run often don't throw in a huge run just to tell your friends.
Twice a week, do some interval training. You could do one session of short intervals (200s, 300s) with decent recovery (60-90s) at 1500m pace covering up to 3000m across two sets.
The other session should focus on 3000m/5000m paced running; longer reps (600m to 1000m) with enough recovery to feel ready to go after each rep (could be up to 2:30 when you start out), covering up to 6km total. You could also do your tempo run here if you like, say 5km at 8km/10km race pace. In my experience intervals work better but you might find the opposite.
Explosive lifts, plyos etc. aren't going to get you from 2:10 to sub 2, you need to vastly improve your running ability so focus on that first. Bodyweight circuits are fine and recommended such as push ups, crunches, glute and hip exercises, calf raises etc. to improve core strength and help prevent injury, which is far more important for a runner.
Essentially do two sessions a week a few days apart focusing on different aspects of middle distance running, detailed above. On the days in between, do easy runs from 20 to 60 minutes at a comfortable pace (25-50% slower than 5km race pace) and your circuit training. I'd throw in a rest day once a week also, I always have. You improve whilst resting, not running.
Good luck.