Bad plan. You have 2 problems and you aren't addressing either of them.
#1 - You are aerobically very weak. A 5:01 miler should be at least in the 17:30- 18:00 minute range. (19:something is a red flag)
#2 - Your speed isn't very good (not breaking 30 is a red flag)
#1 - My guess is the tempo run is not being run properly --- the heartrate is probably getting too high and causing you to blow past the lactate threshold. --- Fix this by running tempo mile repeats --- 3 x mile @ 6:10ish pace --- jog slow for 2-3 minutes for rest. (tack on 3 x 300 in 55 sec. with 100m slow jog for rest and that is about all the VO2 max you need)
#1 - Get rid of the bike threshold and do a running threshold - 5 x 800 in 2:50 with 200m slow jog for rest (#2 tack on either 3 hard hill runs of 20s, or 3 x 150m fast with 5 minute walking rests) --- if the form breaks down on the 150s, call it quits and cut the rep length down next time to where the breakdown starts
#2 - Work you way up to adding 4-6 striders after your easy runs. Start conservatively and ramp up speed if the legs feel good.
#1 - You should start adding a long run to work increase capillary density and running economy.
Week would be:
Long run
Easy day - 4-6 strides after
Tempo Intervals with small dose of VO2 after (light plyo, light weights)
Easy day - 4-6 strides
Lactate threshold / CV training with speed after (weights after speed)
Easy / Recovery Day
Off / Core / Easy Bike
As you approach your goal race you can lower tempo volume and increase VO2 volume, but I wouldn't try to peak for anything until you can get that 5K time down.