Can anyone help me make a training program?

i want to get from 11.62 FAT to 11.14 FAT and i need help making a training schedule i got from november till march to train

You need to take a couple of weeks of your life and immerse yourself in some reading of this forum, and Charlie’s books or videos. Not peruse, IMMERSE, SATURATE your mind with all the info (from this site and Charlie’s methods) that you can find. Then ask specific questions. The more specific the question, the more specific the answer.

My answer to your general question, train at least 2 times per week speed, and 2 times tempo.