I question the HIIT Cardio. What is the intensity for the five miles? Are you trying to follow Mark’s sprinting ideology? Do you consider those sprints?
If you are trying to somewhat follow Mark’s sprinting method, most on here would tell you roughly 8-10 sprints for 20-40 seconds each. Also, any time over 40 seconds would not really count as a sprint as that length of time implies you aren't working hard enough.
Regardless, HITT cardio for 5 miles seems to be a lot. I'm a huge believer in HIIT and the results. A decent article:
Bodybuilding.com - HIIT Can Get You Huge, Especially If You Are A Meathead In Need Of Cardio