Looking for advice on plausibility of attaining a sub 3 marathon in next 6-12 months. Current (recent) PBs 5km 17'57", 10km 38'35", half marathon 1 hour 27'54". Had a bit more in the tank for half marathon. Have been running for over 5 years.
Training for last 12 months = 24km a week running (13km, 6km and 5km), all ran around 4 to 4.5 mins/km, 3 weights sessions and about 150km of hard cycling. Last 3 months I introduced intervals 3x1km @ 3'30" with 1km jog rest between, still totalling 24km a week running. All those PBs are before introducing the intervals and I feel a bit faster since.
Am I fit or fast enough to run sub 3 hours and what is a plausible minimum weekly mileage that can get me there if I keep cycling and lifting? I prefer to minimize running mileage due to other sport commitments and past overuse injuries.