There are three components you should include in every training plan:
Intensity is the degree of effort.
Duration is how long you perform the exercise.
Frequency is how often you do the exercise.
Here are some examples based on your goal:
Once you figure out your training components, there are five principles you should use to guide your training plan:
Specificity is that the training plan matches your goal, activity or sport.
Progression is that training must be gradually harder.
Overload is adequate stress for adaptation (training components).
Reversibility is that if we stop training our fitness drops.
Tedium is that training must be varied.
Here is a useful image that captures the acronym SPORT:
