For clarity, running a cron job every five minutes would result in 288 cron jobs in a day which greatly exceeds the limit of 2. You can run two cron jobs each once every 24 hours, or one cron job every 12 hours. Either will result in 2 cron jobs in a day.
You were suspended for running 4 cron jobs. The limit is 2 every day. If you need more cron jobs, you can use like setcronjob.com to hosts them. If you still see the suspended page, please clear your cache. Note: this is the second suspension for the same issue. A next one will be permanent.
Yes. #7 in http://wiki.helionet.org/Commonly_Asked_Questions_%28CAQ%29 Create a script (a php page, etc.) then add the url of the script to your setcronjob account. Note that the limit for free accounts is 50 runs per day.