I have an '02 XLT with the same engine and had to do my fuel pump earlier this year with almost the same amount of miles! There are great threads on here, just search fuel pumps and you will get lots of info on it. Once you determine that it is indeed the fuel pump here is what to do.
Get the fuel pump at your favorite store. I paid about $203 or so for an airtex brand. Take off your bed by taking out 3 little screws around gas filler cap, six torx bolts from bed floor (soak them with DB Blaster or WD-40) unplug wiring harness from tailights (under rear bumper), detach rear tailgate, take off mudflaps if they are there and then have a buddy lift it off and put it aside.
There are plastic clips that must be released to unhook fuel lines from fuel pump. If you accidentally break one, as I did, don't worry, use a zip tie to replace it when you put on the new fuel pump.
Again, search this site as it is soooo helpful! I never did check my fuel pressure with a guage but when I pushed in the schrader valve on the fuel rail, gas just barely dribbled out. (The valve on mine is at the end of the fuel rail on the passenger side near the fire wall and had a light blue dust cap on it). If pressure is good, it should spray out with some force.