Quick Result Schedule?

Hey, I am a competitive mid-distance runner (400, 800) and I have been out of the running loop for a while and was wondering if anyone has a good mid-distance work-out schedule that I could follow for quick results just to get back into shape.

(Lifting schedules also appreciated, trying to get lean muscle and I'm just beginning to lift)

This isn't supposed to be a quick fix to get me back to where I was in the spring, just enough to get me back into nice shape so I can do harder workouts.

My times for events last year: 400 - 54.4 800 - 2:03 1600 - 5:07 (haven't ran in 3 years though) 5k - 17:54