Running plan advise

Bupa webiste have amazing ones !! i have them on my computer if you want me to email you to PDF version, they helped me from no running to a half marathon x

I need a good running plan ... like, how many times a week ... 3 or 4 times + some swimming. I was lazy past week and I need to get back on track but I want to do it wise. Any good advise? I am quite fit I guess and can pretty well run for an hour of steady pase two days in raw. 10-15 kilometers. I want to do it right way. Not just do it because of having motivation to be fit but I want to have a feeling that I have a plan and stick to it. I'd love to run marathon next september and finish it so I'd like the plan to lead to it. Any advise?

If you can run an hour straight then you are way past C25K! There are lots of marathon training plans online you just need to pick the one that looks the best to you. Good luck!

I say the below after interpreting your post to indicate you have some good level of running fitness and experience now. In other words, you're not just running back to back days of 10k and then sit around recovering the rest of the week. If so...

If your goal is to run a marathon in about 11 months, I'd put some interim steps in there. You've got roughly 45 weeks. You'll use roughly 18 for a marathon plan. That leaves 27 other weeks. You could do some training cycles that should be primarily based on building your weekly mileage to a level that will support marathon training.

It's not clear how many miles you are doing now, but if you can handle it I'd try to build to a couple months base of about 30-35 miles (48-56km) running 5-6 days a week before starting marathon training. That gives you the opportunity to then pick a marathon plan (one of Higdon's intermediates) that will prepare you to have a good marathon, and not just find a way to finish.

One way to get there could be to pick a half marathon to run about 8 weeks or so before your 18 week marathon plan starts. If you like Higdon, grab a 12 week plan that finishes you at about 30-35 miles per week. You would then maintain that mileage for 8 weeks until your marathon program, giving you a base to work off and some time to recover. If you did that, you would use 38 of the 45 or so weeks you have to go. So you've got these first 7 weeks.

Why not pick a 10k race and grab a plan that you can begin with your current fitness and that end with a mileage base where you need for half training. Do the 10k race, and go straight into half training. You can get all of these with Higdon - don't be afraid to modify if you need to adjust milage a bit.

So the cycles would look like this
Week 1-7 10k training and race
Week 8 - 19 - half marathon training (build mileage to 30-35 per week/48-56km)
Week 20 -27 - base period (maintain 30 - 35 miles per week)
Week 28 - 45 - marathon training.