443010 Press release and Article submission

I need to have my 1 article and 1 press release submitted to various article sites and press release sites. I will have to verify all submission and I will provide the email address as well. All of the sites should be in an excel format list submitted to me after the work is done. Please provide cost, time frame and if possible, list of sites for submission. I'm only interested with high ranking sites, PR3 and above.