I really need a more systematic training plan.

What I did today in the morning

1. Ran 4km around Makati area
2. 3x 4min/km with 2 minutes rest in between
3. 30 minutes elliptical while watching some episode of House

And that was it. I need to break off from this lazy cycle or else, I will not improve.

Any sub 4 hour for 42km training plan there that will not require me to train everyday?