stick to running 3 times a week but up the intensity and cut down on the time. Cut to 15 mins, doing sprint intervals, of 10 seconds or so on, 30 secs off. Start with 50% of max speed nn the sprints and work up from there.
Diet: cycle carb intake from day to day keeping the protein and fat roughly the same. Drink cold water and dont eat anything an hour after your sprints and 2 hours before bed.