Well, you are going to have to build a base this summer for sure. There is no secret recipe. Mileage, strength sessions, long runs. Incorporate some short turnover (speed) every two weeks to reintroduce what running fast feels like. Here is a general outline following a 3 week cycle:
Week 1 (up week):
Monday - 3 miles + strides
Tuesday - Thresh sesh
Wednesday - 4 miles + short speed
Thursday - off
Friday - Hill sesh
Saturday - 3 miles
Sunday - 6 miles
Week 2 (up week)
Monday - 4 miles + strides
Tuesday - Fartlek
Wednesday - 5 miles
Thursday - off
Friday - Thresh sesh
Saturday - 3 miles
Sunday - 7 miles
Week 3 (down week)
Monday - 3 miles + strides
Tuesday - thresh sesh
Wednesday - 4 miles + short speed
Thursday - off
Friday - hill sesh
Saturday - 3 miles
Sunday - 4 miles
Repeat the cycle slowly adding mileage. Remember to only do short speed every two weeks, so the next week after the down you would not do short speed.