One thing I can tell you to do is do lots of Extensive Tempo work (65-79% effort / rep). A good base of that with some weightlifting should help get you back into shape. Hills will do you wonders as well as far as developing strength and fitness. If you can handle it, some acceleration development (10-30m reps) early on for speed work. Those things mixed with weights would do wonders for getting you back into shape.