I'd change them every 15-20k depending on driving style.
Search for threads with fuel pump / cam follower and there are some step by step guides. 30 minutes work if you own a half decent toolkit, just take care not to drop anything into engine!
Nah, since the coating has been harded a little more, my recommendations are 30k miles. Easy enough to change if you have the right tools. If the HPFP has the banjo bolt, it can be a *****, but not impossible.
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