I was given a programme by my fitness tutor who is ex-army, i never really used it myself because im not one for programmes but he does it and well hes bloody fast and has good stamina.
(this programme was used to suit my week schedual the days you do are up to you)
Fitness Programme:
Mon:
Circuit training - press ups, sit ups, pull ups, sprints etc
200 press ups, 200 sit ups (to be done spaced out througout the day)
Tues:
3 miles in 25 mins or under - off road if possible
200 press ups, 200 sit ups (to be done spaced out througout the day)
(feel free to change time to whatever you wish its just i used to run it in 25)
Wed:
Interval session - 1 min jog then 30 second sprint/run do for 30 to 45 minutes
200 press ups, 200 sit ups (to be done spaced out througout the day)
Thurs:
Circuit training as monday/gym work
200 press ups, 200 sit ups (to be done spaced out througout the day)
Fri:
Hill reps - this is were you find a steep ass hill then over 100 or so meters sprint up then jog down (jog down is rest period)
do 5 reps then 1 min stop rest then 4, 3, 2, 1. (do not have to do all reps, you can miss out 3 and 2 so its 5,3,1 or something)
or 3 mile run in best time
200 press ups, 200 sit ups (to be done spaced out througout the day)
Sat:
Rest
Sun:
Long run lasting 1hr - 1hr 1/2
200 press ups, 200 sit ups (to be done spaced out througout the day)
This programme was designed mainly to help my running, you may wish to include a bit more upper body work its ups to you obviously
Oh and let me know how the programme works for you