Can anyone give me help with run training?

[JMAC]

I already dom some long runs of about 90 minutes which are almost 20km and more often do runs of 1 hour that are like 12 km or so. I don't really know how to go about getting alot faster I seem to have good endurnace cause I still feel like i could go longer after those 90min runs but I;m brain dead by than. I;m thinking of going full into triathlon next year. I would start this year but really need to work on swimming technique. I've basically stopped mountain bike racing so I;m now more interrested in doing other things like running. Also how would I go about training for a marathon and if possible a sub 3 hour one?
Thanks to anyone who can help :dancing:

[Serial Midget]

Well I could give you lots of tips but you have not shown the proper respect to Lance so I won't. Lets call it karma. :eviltongu

[JMAC]

LOL I respect Lance I just always like the underdogs more.

[stupidbikerkid]

hey u should go to perfectioncyclery.com. the owner of the shop is a pro trainer and he does write training prograns for all types of sports. he also does online training programs too