You can find a variety of training plans for cycling, running and swimming on the internet and on pinterest.
I’ve linked to a few here to get you started.
You’ll want to research a number of plans to find one that is right for you. Take into consideration the number of days you’ll be running and or cross-training (XT). Is that something that you’ll be able to work into your current schedule or will you need to shift some things around to make it doable?