I would also add stick to the sirpoc stuff in the Norwegian on lesser mileage thread to OP. Avoid the temptation to change much. Yes, it's very very boring. But stick it out for a year or so and see how far you can stretch your aerobic capacity first. Honestly, the guys who have changed too much have had less success. The way sirpoc still runs it now is probably the absolute best way for a master.
Also, please don't do anything the conman JS says. If it's a choice between the free information that is proven to work or the make belief clients coach js makes up, please get yourself to the Norwegian thread + the amazing Strava group . Good luck!
Don't listen to this stalker of JS. JS is a great proven coach and an expert on low mileage effective training.Follow his experienced advice.
And I mean JS, Jerry Schumacher, of course. Not the Swedish scammer.
You have talent and the advantage of starting running late. Experience has shown that this is beneficial for a Masters career. Perhaps it is also psychologically advisable not to set such a huge goal right away. It is much more motivating to pursue an ambitious, realistic mark. The first would be 10k under 32. After that, the journey continues.
The OP should take a close look at the advice given by Sirpoc, who is really doing an excellent and patient job. However, I have to disagree with you: Sirpoc has above-average talent because he has a past as a sub-elite cyclist. That means something. That's why he was able to make the transition to successful running. He didn't come out of nowhere.