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sounds like you have a decent aerobic base so adding intensity is a good plan. If you are not already add in 1x/wk hill sprints 10-15sec and 1x/wk strides during an easy run.
For the aerobic intensity use mile reps. Start with 8min pace for these and do 5 with no more than 3min rest. When this is is easy drop pace by 15 sec/mile. When you can do 5x1mil at 7:30 start reducing the recover interval by 15sec. When you can work this down to 1min you are ready to run a PR.
This process will probably take 10-12 weeks.
Scott