How do I build stamina?

The weight training won't help. But its still a good idea.

My favorites are using interval training. you will need a sposrts watch with an interval timer, or a smart phone or an iPod touch or a mp3 player.

For the 5K my favorite is the Couch to 5K program.

If you can already run for 30 minutes and/or 5K without stopping - its probably to easy. in which case you should get a harder one.

There is the Gateway to 8K, Freeway to 10 K, and my favorite The One Hour Runner. All are available online.

It might be too easy for you, tho

you can find it online and put each run into a sports watch's interval timer. or you can download a podcast that takes you thru it (PodRunner). or just use one of the many free and cheap apps. Like Interval Run.

The Interval Run app has most of these preprogrammed or you can program your own.

And like Apollinaire, I also recommend a weekly "LSD" a Long Slow day. Start with a comfortable number, run as slow as you can, and then each week add a couple of minutes. Try to reach 80 - 100 minutes.

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