10 Mile Cardio Goal With HIIT And Regular Workout

Alright so I'm going to see if I can do 10 miles this week

Monday - 4 miles (1.5 mile HIIT)
Tuesday - 2.5 miles (regular work out)
Wednesday
Thursday
Friday - 3 miles (regular workout)
Saturday - 2 miles (HIIT)

2X week
Bicep curls - 2 sets 5 reps 90 - 100% of 1MR
Triceps push-down -  2 sets 5 reps 90 - 100% of 1MR
Machine Chest press -  2 sets 5 reps 90 - 100% of 1MR
Pushups - 20 - 30 reps
Setups - 60 - 100 reps