JJ, the trainer I am seeing is based in central Manchester - 360 clinic. Gets expensive if too many sessions though so I am trying to use them constructively.
Good to hear your tt was quite fast. The problem I think you'll have right now is the change of season so since the event is just next week, I'd limit running this week to a couple of easy runs, partly just to try and acclimatise a bit to warmer weather.
Then for the race itself, if the day is warm or humid, taking the first half easy and pushing as hard as possible in the second half.
... as to my training, I got frustrated because I can't get my pace up so I went to see a specialist trainer / physio. He spent some time diagnosing how my feet / legs / hips move and now I have a strength programme. Most of the trouble is related to old injuries where I've softened my stride to compensate (knee surgery a couple of years ago, and my poor feet )
So lots of complicated squats and lunges and calf raises plus core work for me twice a week for the next couple of months! He's asked me to only run 3x a week for a while to increase recovery time, interestingly. It feels very lazy.
Work has been pretty demanding, also had to move out of the flat I have been using so that was a bit of a logistical challenge.
I see you've been working at gently....probably no bad thing. How are you feeling? How about a time trial to see where you are ahead of the 22nd? With heart rate monitor, for best information. If you can fit that in ahead of an easy / very easy session? Warm up, then 1.5k flat out hard as you can.