Sub-3

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Graphic with a navy and gold medal icon and bold text reading: "5 hacks for breaking three hours in the marathon" in alternating navy and gold lettering.

5 hacks for breaking three hours in the marathon

Breaking 3 requires graft, but smart hacks help. From super shoes to drafting and tangents, here are five marginal gains that can tip you under sub-3.

Sub-3 medal graphic announcing “World’s Fastest Marathons 2026 – January Edition” in dark green/blue and orange, with large 2026 text and stylised podium ribbon.

World’s Fastest Marathons – January 2026 edition released

Runner in SUB-3 shirt studies mileage graph showing 140.23 km, 11h 8m, 457 m elevation for September, with weekly distances plotted between 75–150 km.

Weekly mileage needed to break 3 hours in the marathon

FASTEST MARATHONS IN THE UNITED KINGDOM graphic in a clean two-tone purple colourway, featuring a Sub-3 medal icon and the year 2026 in bold, minimalist typography.

Fastest Marathons in the United Kingdom – 2026 edition now live

Stylised illustration of a joyful male runner in a red SUB-3 vest crossing the finish line at 2:59, arms raised high, as crowds cheer under a bright golden sky.

What makes a marathon sub-3 friendly?

Fastest Marathons in the United States – 2026 edition now live

Stylised marathon scene with a crowded street of runners, a worried man in a SUB-3 shirt in the foreground, capturing the chaos of congestion.

Navigating congestion during marathons when chasing sub-3

EXPERIENCES

Richard Ginn running on the track in an England Masters vest, raising both arms as he approaches the finish.

100 marathons. Sub-3 across three decades.

Richard Ginn has run 100 marathons, including 46 under three hours, and competed for England Masters well into his fifties. In this long-form reflection, he sets out how he has trained, raced and recovered over decades of competitive marathon running.

Pete Johnson finishing the 1997 Flora London Marathon in 2:32:49, raising his arms as he crosses the line behind two other runners.

Sub-3 lessons from a lifetime in club running

George Fernandez stands proudly at the Chester Marathon finish area holding a sign showing his time of 2:49:26, wearing his medal and blue finisher’s hoodie.

How the power of positivity got me to 2:49

A 58-year-old runner, Mikael Bask, finishing the 2025 Stockholm Marathon under the red finish arch with a time of 2:59:56, watched by a crowd in the stadium.

My road to breaking sub-3 at 58

A male runner wearing a Sub‑3 shirt runs toward the sunrise, leaving a bin full of alcohol bottles far behind him on the road.

Why I decided to quit alcohol for good during sub‑3 training

A determined runner in a SUB-3 shirt holds a white baton of ice, leading a race on a sunlit path while other runners struggle and fall behind in the heat.

How I beat the heat racing while training for a sub-3

Flat lay photo showing full marathon kit for London 2025, including shoes, nutrition, vest, watch and gear, laid out with precision the night before the race.

Inside my race day layout for the 2025 London Marathon

INSIGHTS

Graphic with a navy and gold medal icon and bold text reading: "5 hacks for breaking three hours in the marathon" in alternating navy and gold lettering.

5 hacks for breaking three hours in the marathon

Breaking 3 requires graft, but smart hacks help. From super shoes to drafting and tangents, here are five marginal gains that can tip you under sub-3.

Stylised illustration of a joyful male runner in a red SUB-3 vest crossing the finish line at 2:59, arms raised high, as crowds cheer under a bright golden sky.

What makes a marathon sub-3 friendly?

A fit male runner in a SUB-3 t-shirt stands on bathroom scales in a tidy modern home, hands on hips, evaluating his weight as part of his marathon training plan.

How to lose 5kg during a sub-3 marathon training block

A stylised digital illustration of a sub-3 marathon runner being observed through glass by scientists with clipboards in a research room, highlighting contrasting mindsets.

Are sub-3 runners obsessed?

A cosmic, cartoon-style illustration asking “Why does sub-3 matter?” with runners, ancient Greek figures, royalty, and swirling stars symbolising the quest for sub-3.

Why does sub-3 matter?

A cartoon of a puzzled runner in a "SUB-3" shirt surrounded by thought bubbles showing the annual costs of chasing a sub-3 marathon, including coaching, kit, and races.

How chasing sub-3 could become a £10,000-a-year habit

A bold, graphic design image featuring a large gold Sub-3 medal icon on the left and the headline “10 moments every sub-3 runner lives for” on a light silver background.

10 moments every sub-3 runner lives for

STRATEGY

Runner in SUB-3 shirt studies mileage graph showing 140.23 km, 11h 8m, 457 m elevation for September, with weekly distances plotted between 75–150 km.

Weekly mileage needed to break 3 hours in the marathon

Weekly mileage is the single biggest factor in breaking three hours – more miles mean greater resilience, deeper aerobic fitness, and the strength to survive the final 10K.

Stylised marathon scene with a crowded street of runners, a worried man in a SUB-3 shirt in the foreground, capturing the chaos of congestion.

Navigating congestion during marathons when chasing sub-3

Cartoon of a female runner in a SUB-3 vest holding a stone tablet reading “NOTHING NEW ON RACE DAY” at a marathon start line, warning off risky last-minute changes.

Sub-3 running’s golden rule: nothing new on race day

Stylised graphic of a smiling female runner in a yellow SUB-3 shirt jogging through an autumn landscape, checking her phone as she runs along a winding path.

How best to use Strava for your sub-3 training

A female runner in a green SUB-3 shirt jogs through city streets at dawn, wearing a black running backpack and passing construction barriers under a rising orange sun.

Tips for running your commute as a sub-3 runner

Man in a turquoise Sub-3 T-shirt doing a yoga lunge in a calm home space with running shoes, medals and a water bottle nearby, showing post-run recovery and focus.

Should I do yoga in pursuit of a sub-3 marathon?

A tired-looking male runner in a SUB-3 t-shirt crouches beside a quiet road, holding his head in frustration after a tough race, with a rural backdrop behind him.

How to mentally reset after a bad race in your sub-3 training build

DECISIONS

More

Should I join a running club to help me go sub-3?

Should I get a running coach for my sub-3 attempt?

Should I do tune‑up races during my sub‑3 block?

Should I go with Strava or chip time for sub-3?

Should I use a treadmill for sub-3 training?

GEAR

More

Are your running shoes good value? Try this simple test

In praise of Shoe Goo

Five reasons sub-3 runners should consider wearing a cap

Five lesser-known items I always carry for sub-3 training

Why every sub-3 runner should own a soft flask

FUEL

More

5 tips to stay off alcohol as a sub-3 runner

Why Ozempic isn’t for sub-3 runners

Should I run fasted during sub-3 training?

How should I use electrolytes during my sub-3 effort?

Should I carry my own fuel during a sub-3 marathon attempt?