Training plan for the next 2 weeks

I have lay off from training after my Singapore Standard Chartered Marathon last year with a timing of 3h 06min. I wanted to give my body and especially my left ankle a good break for full recovery. For your info, I had a second degree sprain last year around July, it was a nasty sprain with at least 4 ankle ligaments partially torn. As my have two sports module (basketball and soccer) ongoing during that period of time, I have to brace it up and carry on with my lesson.
I make a silly decision to run a marathon which aggravated my ankle injury, therefore I was left with no choice but full recovery.Anyway, I have gained an incredible 6kg since January (4 months ago) till now but one good thing that come out of it is my ankle is more or less back in shape.

As with the increased in weight and decrement in fitness, it will be foolish to hit some intervals on the track. What I have plan to do for the next two weeks is to engage mainly in long slow runs not more than an hour and to engage in some activities like badminton, basketball, etc which requires fast explosive movement.
The long slow run with help me to lose some weight and to gradually condition my ligaments, tendons, muscles and bones for the latter training. My rationale for not hitting more than an hour now is to minimise muscle soreness as well as to overload my system too much too soon.
Next, by including a diversity of explosive sport elements in my training helps to train and strengthen my fast twitch fibers and structural element(elasticity). This can similarly be done by engaging in short burst of run (50m - 80m), the idea here is to utilise the ATP-PC (alactic) system by keeping the energy output high within 10sec. A recovery of 30sec - 60sec will be suffice as no lactic will be form within this interval and 50% of the phosphocreatine stores will be restored by 30sec.