Running

hmm i quite like the idea of a sub 3 marathon...

no idea if its possible though, managed to do a 19.05 5k today which i was pleased with, reckon i cold push it harder, and was fine afterwards, according to the mcmillan calculator that means it is technically achievable but i don't think i have enough time to translate that to a marathon as its more that 8 times further and the one i'm doing is in late September.

will try to break 40 minutes for a 10k next week and think more from there.

think anything sub 4 hours is respectable, like the idea of not having to run for as long that's for sure!

Sub 3 is going to be a longer project for you, go for 3.30 this September, sub 3 next. If you break 40 mins in your 10k you'll be sure you can manage it.