I agree with the others in the room – I would consult with a qualified trainer in your area (look no further than this site) to assess your current program & make sure you’re on track to reach the goals you have in mind. Just an observation (as others have pointed out) – one cardio workout per week isn’t going to cut it for improving your cardiovascular endurance (aka stamina). You need to add at least 2 more in per week. Mix them in on the strength training days – they make a great warm up! Good luck with your training Manoj.