Very simple, but painful solution: sprints, 1-minute intervals, and steep hill repeats. Six of each, once/week, with a full recovery for each. Sprint recovery should be about 4-5 minutes, 1-minute interval recovery about 3-4 minutes, hill repeat recovery about as long as the descent and turnaround.
You live at the top of a good hill for repeats, right? Do the repeats with negative splits to learn how to pace yourself. NEVER accept that you just can't stay negative for 6 repeats. Learn to pace it so you nail it every workout.