Check out my response to DiamondOfficer three threads above, within this same theme area. For a few minutes of download effort, you can get the project management "bible". Also check out pmboulevard.com for copies of PowerPoint presentations that might be more in line with the "few hours" of study you envision.
Here's a template for writing up a project proposal; it will also work as a means to write up a project statement:
Project Name = ?
Project Statement = In one sentence each, explain what is to be done, what the project's goals are, and what the minimum deliverables must be in order to consider the project successul.
Current Situation = How are things now?
Scope of Work = What do you plan to do to change the Current Situation? What will the project's end product be?
Estimated Costs = How much do you think the project will cost, and why?
Benefits and Risks = What do you hope to gain by doing the project, what could go wrong, and how will you address the contingencies if they occur?
Initial Project Plan, Roles and Responsibilities = Who is expected to do what, when, and for how long?
Scheduling a project isn't much different from organizing your "Things To Do" list for your days off. Sit quietly for an hour, and jot down anything/everything you can think of that needs to be done, then sequence the list so it can be done as efficiently as possible and so it reflects "dependencies" (things that must happen before/after other tasks). Next, estimate how long it will take to do each thing, pick a start date, and then estimate the project schedule based on the task sequence and task durations you estimated.
A low-end, though effective, tool for doing this on relatively small, linear projects is MS Excel. I type my thoughts in, put sequential numbers in next to the steps, sort all the data wrt the sequence numbers until I'm happy they're in the right order, and then estimate the durations.
If you understand the work pretty well, then duration estimating will be your bigger challenge. I usually do a "best guess", then augment that with an optimistic (if everything went really, really fantastic, how fast could I get it done?) and a pessimistic (if everything goes really, really bad, what's the worst-case longest time I think this task could take?) estimate. Then combine the duration estimates as follows to compute the task duration to include in your plan:
Plan Task Duration = [Optimistic Duration + (4 * Best Guess Duration) + Pessimistic Duration] / 6
This, too, can be coded in Excel.
One may be tempted to use the Pessimistic estimates for everything, but that's inappropriate because it's not fair to the customer. My approach is an accepted standard practice that accounts for uncertainty in the estimates, and thus protects both the estimator/project manager and the customer.
Ouila, backoffice, eight hours later you will have a "project plan"!