Low impact!

Yesterday I went over on my ankle, badly. Not as badly as I did earlier in the season during a Fartlek session in Skipton Woods but there is considerable swelling. I put this down to the fact that I hadn't descended on the fells for ages now and so my ankles were a little weak. My descending was awful in fact, but I hope that is something that will come back to me soon. Today I went on the Cross Trainer at the gym for half an hour just to get a bit of aerobic stuff in whilst not putting any weight or running through the ankle. I felt very strong/fit which is a good sign for what's to come. What is to come?
You may wonder what's caused me to shy away from my original schedule. To put it simply, I contacted Keith Anderson (ex British Champion) a couple of weeks ago and he rung me yesterday morning. He gave lots of advice about particular sessions and what I should do and consequently I have changed the non racing phase completley(!). It now has much more threshold stuff involved, with an emphasis on speed endurance. I will be starting this on Saturday (day after tomorrow) and hense the schedule starts on a Saturday:

Saturday: Long Run - (8/9 miles or 1 and a half hours)
Sunday: Bike out to Sharphaw, Either 10 minute ascent and descent @ threshold, rest for 3 minutes x 3 or 6 minutes ascent and descent @ threshold, rest for 1 minute x 5, then bike back.
Monday: 5/6 x 1k @ 10k race pace (3.40-3.50/km) off one minute recovery with appropriate warm up/warm down.
Tuesday: Rest
Wednesday: 1 mile warm up, then 4.5 miles of Fartlek (with short fast bursts) followed by 0.5 mile warm down.
Thursday: Rest
Friday: 10 mins x 4/5 @ threshold off 2 mins recovery with appropriate warm up/warm down.
This will go alongside, as before, lots of core work and the racing schedule will be worked out in due course.