Put the filter speed up full, the more flow the better to avoid algae. If you find the current is too strong, buy a piece of filter hose, cut some holes in it and attach it to the PF1, this will act like a spray bare and give you a more even flow of water around the tank that isnt very strong. Having said that, I know the fish pod filters aren't too strong, so you shouldn't need to do this.
It would also benefit you to but a small powerhead like this:
http
/cgi.ebay.co.uk/EHEIM-Compact-300-Aq...id=p3286.c0.m14
This is a just a small pump for extra water circulation (not a filter). A good turnover generally recommended for planted tanks is 10x the tanks volume per hour. Your filter isnt so bad, when at full blast it gives you about 7x. The 10x figure isnt needed, and loads of planted tanks run without it - but it certainly helps with avoiding algae.
Keeping both lights on during the day would be better for growing plants (more light, these tanks dont come with a lot of light), and turn them both off at night.
Another thing to remember is that you can replace the bulbs with ones of a higher wattage from the internet or anywhere that sells screw in florescent bulbs. It's a standard screw in fitting, so all that matters is that the glass bit of the bulb fits in. It would be better for plant growth if you replaced the blue one with a "daylight" or "cool white" bulb too, but this isnt totally needed.
You would be best to stick with "low light" and "easy" plants for now. I would recommend getting at at least 3 (more is better) bunches of plants from your LFS, they are usually only about £1.50 for a bunch. The two important things are making sure you know what species you are buying (LFS often sell plants that are totally unsuitable for most tanks), and then planting them right.
Species to look out for are
Hygrophila polysperma,
Bacopa monnieri and
Bacopa caroliniana. There are loads more to look out for, those are just common LFS ones off the top of my head. See this list:
http
/www.fishforums.net/index.php?showforum=84
You can also buy the plants on the net, if you are unsure about IDing the plants at the LFS

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http
/www.fishforums.net/index.php?showtopic=298938
When planting, make sure you remove all lead weights and foam, and plant each stem an inch or two away from each other in the substrate

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