You probably don't want the recipe for the black IPA I have. Its around 117 IBUs.
Just look for a recipe, like trigger said, that has something in the 45-50 range, or you could do what buzzkill said and just move the hop additions back. Boil 1/2 of what it calls for at 60 minutes and bump the rest back, ie, 45 minute addition gets added at 30, etc... Also, use hops that are a little lower in AA%. Try to stay away from ones over 10%.
If it were me, I'd look for a Pale Ale recipe since the IPA ones are going to be more bitter as a whole.