Some good advice, but don't worry about the distances covered as these may be inappropriate for you and lead to overtraining. During time trialing you ride at a steady pace for a duration of time, there are few sprints so there is no need to include too many sprints in your programme.
There are too things that make you go fast in a TT. A high aerobic capacity (VO2 max) and a high lactate threshold. The aerobic capacity describes how much work you can do aerobicly and to improve this do long steady distance work and 3 to 5 intervals of 3 to 4 minutes with a rest equal to the effort. To improve lactate threshold you should do temp rides of 20 to 40 minutes just below TT pace and longer intevals of 6 to 12 minutes at just above TT pace. The rest between the longer intervals can be much shorter, only 1 or 2 minutes. Do these long intervals until you have accumulated 30 minutes of quality effort.
You also need to think about pacing, aerodynamics and pedaling efficency. All of these make sure you make the best use of your energy. Remember (lots of people forget) all you have to do in time trialing is to propel yourself forward as fast as you can, nothing else matters!