Well - I have no idea why people ask strangers for specific training plans - if they are not going to offer specific limits on what they want to do and how much time they have to do it.

A "summary" of Chris Carmichael's training book could be:

Pick a goal. (a realistic goal)
Measure your current fitness. (as a fraction of what your goal effort will be)
Perform work outs that are either as long or longer as your goal but easier.
Perform work outs that are shorter than your goal but much harder in intensity.

That is all there is - no one can tell what you need by reading a few lines on the Internet.....