Enough already wrote:
Any advice? Should I increase my mileage or run shorter distances at a faster pace. I currently do a few high tempo runs a week at or around 7 min mile pace. 4hr Marathon PR 5 years ago, 4:45 mile PR and 17min 5K PR but both of those were 20 years ago. Where should I start?
First you need to go back in time 20 years and run about 2 minutes faster. Then fast forward 20 years, train like an animal. In a year or two, sub 17 should be no problemo.