Well, judging by your running log, a sub-3 marathon is doable, especially if you're willing to give yourself time. Go for it!

I always believed that any average male is capable of a sub-3 even though it may not be so easy to get there (could need quite some work). people with talent beyond average will need less time than the average guy, that's all the difference in my opinion. so yeah, go for it :)

PS: do you live in Hungary? yes your Hungarian is readable just fine. :)

Hi, this is the way, how the skinny African guys train for the fast marathons! Follow their way, and you definitely will run the marathon in 3 hours, or even faster! Good luck!

http://www.youtube.com/watch?v=1dmjQfCYEtQ

Thanks all. I will give time -  it might take 2-3 years. Hopefully I can avoid injuries.. In the half marathons, I am not that far off the correct pace, but to do 4m15 per km for 42 km will be hard. 

I'll try and train like the Kenyans - without over-training :) 

Monerd2 - thanks. I have lived in Hungary since January '93, I can speak Hungarian, but have never written it.

um, what is kenyan training like? :)

Monerd, HARD :)

okay but that can mean many different approaches for training. :) I liked this link though: http://www.mariusbakken.com/training-corner/kenyan-training/kenyan-principles.html

I was responding to the youtube link sent by Molnartomasz above. 

I like your link Monerd2 - it is a balanced approach combining lactate threshold improvement together with other types of sessions, like intervals. 

One particular thing I have been advised to do, is improve my 5K and 10K times a lot. 

what are your 5K and 10K PR's now? just curious :)

It may seem strange, but I am not sure! I haven't run that distance properly for a long time.

My last half marathon was at 4m28 per km. So probably a little faster than that - around 4m15 pace I would think. I can't keep faster than 4m15 pace for long.

So 5K - about 21-22 minutes 

10K about 44 minutes

I need to get onto Margitsziget once the snow melts and measure it properly.

oh it is not that strange! when one is improving constantly, old PR's become outdated quickly. :)

my guess for 10K would be: 42:30-43:00 rather than 44. as far as I know, with a 44min 10K you can't really run a 1:34 half. :) 42:30 is right at the 4:15 pace. and I'm pretty sure 5K would be sub-21...in a race you can run faster than in training anyway!