How-To Help Please

I have an ICD-BX800 digital voice recorder. It records in MP3 format. I am dictating a book & want to put the info from this unit onto a flash drive via my laptop. My guess is, I need some kind of capture software, but what? - & a cable from the headphone jack of the recorder to the mike jack of the laptop. The cable is easy, the software is where I'm uncertain. I'm not buying a different recorder with a USB connection built in. Can someone guide me? Many thanks.