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Since you're not running a race, wind sprints/buildups/speedwork aren't going to do you much good. If you needed to worry about closing speed at a finish line then I would have a different answer, but as it is, I think that you're wasting your time here. You're definitely not doing enough to make any real difference by doing just one 220.
Both dlish and Crompsin have touched on important things here. Cross training can be a big help if you can't run every day and working on the support muscles can be very important.
You've got the right idea by increasing distance, and that will definitely help. The other thing that you should do is increase the pace that you're doing your distance. If you can keep track of how fast you're running every mile you run, you'll start to see a difference. The general rule of thumb is to increase the distance that you're running every week by 10%, although you could probably bump that up since you're only at 7.5 mile/week right now. Listen to your body, particularly after a run, so that you can stay in front of injuries.
If you'd like help on setting up a training cycle, I'd be glad to share my knowledge. I lived and breathed this stuff for about 12 years, and we can make it as complex or simple as you'd like.
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