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I won't post my specific training plan because I don't think it will be helpful generally (I train for marathons and so run a lot), but I will add one important point that I haven't yet seen mentioned in this thread (perhaps I missed it...) and echo a few others:
1. Don't forget to include a serious stretching and flexibility routine as a part of ANY training program. Your flexiblity will go a long way toward helping you avoid injury.
2. I agree with others that core strengthening is very important.
3. I agree with others that the running that officials do is not just straight and at a distance, so including intervals, shuttles and other types of speed work are helpful.
4. Although you certainly don't need marathoning endurance, I think endurance training helps officials be better. It's easier to be focused and mentally sharp when you're not tired (that's true for anything) and so making sure that you have the endurance to do the necessary running is important.
When I finally committed to getting in shape, it had a whole bunch of benefits for my life, including but by no means limited to, my officiating. I think getting in shape and being in shape is a gift you keep giving to yourself and your loved ones.
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