Sub-3

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Five reasons to consider Vaporfly 4 for your next marathon

Often positioned as a shorter-distance super shoe, the Nike Vaporfly 4 remains a credible marathon racing option for sub-3 runners with strong durability who value responsiveness and late-race control.

Stylised illustration of a marathon with a SUB-3 runner leading just ahead of two 3:00 pacers carrying flags on rucksacks, surrounded by a city crowd in daylight.

Marathon pacers: best or worst way to run sub-3?

Runner in St Albans Striders vest racing mid-marathon at Seville, focused and working hard, with spectators blurred behind during a fast, flat city-centre section.

10 things that finally made sub-2:40 happen in Seville

FASTEST MARATHONS IN SPAIN graphic in a refined red and orange two-tone colourway, featuring a Sub-3 medal icon and the year 2026 in bold, clean typography.

Fastest Marathons in Spain – 2026 edition now live

Stylised semi-realistic illustration of a male runner in blue shirt and shorts sitting on steps, grimacing in pain while holding his injured calf with both hands.

When to defer your sub-3 marathon attempt

FASTEST MARATHONS IN FRANCE graphic in a refined red and blue two-tone colourway, featuring a Sub-3 medal icon and the year 2026 in bold, clean typography.

Fastest Marathons in France – 2026 edition now live

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

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

Stylised illustration of a marathon with a SUB-3 runner leading just ahead of two 3:00 pacers carrying flags on rucksacks, surrounded by a city crowd in daylight.

Marathon pacers: best or worst way to run sub-3?

Pacers help with discipline and motivation, but they’re not foolproof. Use them as a guide, not a crutch.

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

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?

FUEL

A serious-looking male runner in a SUB-3 t-shirt raises his hand to politely refuse a pint of beer being offered to him, seated at a table in a calm setting.

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

Staying off alcohol isn't about superiority – it's about commitment. Here's how to navigate social life and stay sharp when you're chasing serious goals.

Cartoon man in a SUB-3 shirt holds two plates: one with steak and greens labeled "SUB-3 DIET," the other with a pill labeled "OZEMPIC DIET," symbolising a contrast.

Why Ozempic isn’t for sub-3 runners

Cartoon of a runner in a SUB-3 vest jogging confidently past another runner on a park bench eating an energy bar, with morning sun rising over a tree-lined path.

Should I run fasted during sub-3 training?

Stylised cartoon of a sub-3 runner carrying a heavy sack of salt on his shoulder, mid-stride, looking strained. The sack is clearly labelled “SALT”.

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

Stylised illustration of a confident sub-3 runner striding past an aid station, while other runners slow to grab water and fuel during a crowded marathon race.

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

A cartoon-style female runner in a red SUB-3 shirt and blue cap holds a can of spinach, flexing her bicep with a confident grin, in comic exaggeration.

Why sub-3 runners need to get enough iron in their diet

Stylised cartoon of a grinning male runner in a "SUB-3" vest holding a coffee cup at the marathon start line, with jittery runners and discarded cups behind him.

5 ways to use caffeine to enhance your sub-3 performance

DECISIONS

More

When to defer your sub-3 marathon attempt

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?

GEAR

More

Five reasons to consider Vaporfly 4 for your next marathon

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

EXPERIENCES

More

10 things that finally made sub-2:40 happen in Seville

100 marathons. Sub-3 across three decades.

Sub-3 lessons from a lifetime in club running

How the power of positivity got me to 2:49

My road to breaking sub-3 at 58