Due to certain constraints in a commercial design, under a hypothetical worst case scenario, I am looking to dissipate 700mW (30mA @ 28V) of heat in a D2PAK 7805 regulator (
link to digikey).
I am seeking guidance on designing the copper pour heatsink.
Worst case I intend to operate at an air temperature of 70C inside of an enclosure. I desire to hit a 30C temperature rise (40C/W Theta-j-a) worst case.
I've read that the best case junction to ambient thermal resistance is 15C/W and a typical one under nonideal conditions is 63C/W.
Supposedly a 1" PCB with 2oz copper can supply 40C/W (Theta-j-a) if it is designed correctly.
I use Altium, but do not have the PDN analysis tool. I have a 4 layer PCB with 1oz copper on all layers.
As far as I can tell "all I have to to" is make at least a 1" square copper pour on all 4 layers, and stitch it with ~0.3mm filled vias on a 1mm pitch. (I know that I'm using thinner copper than what most datasheets use)
Supposedly convection of hot air over the PCB will do the rest if the enclosure is no too close to the PCB surface?
This datasheet claims 15C/W under idealized conditions.
It also provides this nifty graph for a single sided copper pour heatsink.

edit: switch from DPAK to D2PAK