cross training for cross country?

i have Achilles tendinitis so i cant run more then 1 mile at race pace or 2 miles at a low speed without huge and intense pain in my Achilles tendon even when i tape my foot. i have a bike so i was wondering what would be a good cross training workout plan so that i will be in good shape when i get better. currently i bike 2.5-3 miles every day at around 4:40 minute mile pace, i bike without stopping to pedal standing up.
im not really dumb i know what to do: i know i have to ice and strech every day. considering i am a top contributer to running and have like 50 best answers in a row why would you think that i didnt know this. all i need is a plan for how much and how fast i should bike every day because im not that good at planning out scheduals and knowing how much BIKING i should do for a good workout.