Far from optimal but you can run close to your potential if you're focused on short distances.
Shave all the junk and make all the 3 runs quality:
2) Short intervals / Fartlek
3) Longish run at a good clip
Don't hammer the cross training too much so you've fresh legs in running days.
Exactly this! And doubles on the bike. I think you could get reasonably fast like this.
Definitely agree with this. Those are the (imo) clear three workout choices to do each week. Also agree that you should keep the xtraining light the days before your tempo and speed day. Doubling back with some xtraining would be good. I would suggest doing a second "interval" day in cross training as well.