Cycling Fitness / Training Advice

Here's a tempo based 6 week plan with some harder efforts to help you on the hills. If you don't have 6 weeks start at week 2 as there's a mini taper at the end so your fresh for your ride but no easy week inbetween as its such a short and relatively easy block of training.
Week 1
Workout 1 = 1hr with 3 x 10 min z3 5 min z2 inbetween
Workout 2 = 1hr with 2 x 20 high z2/low z3 5 min easy inbetween
Workout 3 = 2hr hilly ride
Week 2
Workout 1 = 1hr with 3 x 12 min z3
4 min z2 recoveries
Workout 2 = 1hr with 2 x 20 high z2/low z3 5 min easy recoveries
Workout 3 = 2 hr hilly ride
Week 3
Workout 1 = 1 hr 2 x 20 min z3 5 min easy inbetween
Workout 2 = 1 hr with 3 x 10 z3 5 min z2 recoveries
Workout 3 = 2 hr z2 with 5x3 low z5 on a hill if possible 3 min easy spinning recoveries
Week 4
Workout 1 = 1hr 3 x 10 min over unders
2 min high z4/low z5 alt 3 min high z4/low z3 with 5 min z2 recoveries
Workout 2 = 1hr with 3 x 10 z3 and 5 mins z2 recoveries
Workout 3 = 2hr ride with 6x3 min low z5 or hills 3 min easy spinning recoveries
Week 5
Workout 1 = 1hr with 4x9 min over unders
As 1 min high z4/low z5 and 2 min high z2/low z3 and 4 min easy spin recoveries
Workout 2 = 1hr with 2x20 min z3 with 5 min z2 recoveries
Workout 3 = 2hr ride with 7 x 3 min
Low Z5/hills with 3 min easy spinning recoveries
Week 6 mini taper
Workout 1 = 45min- 1 hr z2 with
1 x 12min 40/20s blocks as 40s goosing it and 20s easy spinning then 5 min z2 and 1 x 6 min 40/20 efforts
Workout 2 = 45min - 1hr with 4 x 3 min
Fast pedaling 10-15% higher than your usual cadence but in an easy gear
3 min z2 inbetween intervals
Workout 3= smash your ride and surprise your mates with your new bike fitness 💪
As an alternative workout for your 2 hr weekend rides on weeks 3/4/5 if you want and easier workout you could do those as 2hr with z3 tempo finishes adding 20 min to finish week 3-30 min week 4-35minutes on week 5
Or as an alternative to the hills/z5 efforts on weeks 3/4/5 again you could insert a block of 3 x 10 min as 1 min hard 1 min easy with 5 min recoveries on week 3 then 2 x 15 min blocks with 8 min recoveries on week 4 and 1 x 30
Min block on week 5.
I'm sure you know your hr zones from your running training but your riding zones will probably be about 5 bpm lower than when your running.
This should be a decent plan as it fits your schedule has plenty of bang for your buck tempo on your limited time available and the harder efforts will help you on the hills whilst being at an intensity familiar to you from your running intervals so shouldn't feel you too hard or be too tough to recover from.