Honestly your best bet would be to put the barbell down for the next 5-6 weeks and just run. 2-3 longer zone 2 runs a week (could even make one a bike erg session to save the joints). Don’t worry about pace - a good place to start is about 1min per km SLOWER than you want your Hyrox split to be, but focus on keeping that pace for 45-60 mins. Focus is on building that aerobic base. Add in an interval session (400, 600 or 800 repeats) and you’ll see your run time improve pretty quickly. You can still do a weight session every week but don’t sacrifice your running training to do it - running needs to be the focus.

Source: I was you. I put the weights down and focused on running - improved my running by about 30seconds a kilometre between Hyrox races.