10 things to fix before your next sub-3 training block

Before you dive into your next sub-3 block, take a breath. This is the moment — the calm before the grind begins. A golden window to fix the small things that make a big difference later.

Training for sub-3 isn’t just about running more. It’s about building the conditions to absorb the training. Without that foundation, even the best plan can start to unravel. But if you take the time to fix a few things now — before the mileage ramps up and the intensity bites — you give yourself a real chance to thrive.

These ten aren’t glamorous. But they’re the difference between surviving a block and really making it count.

1. Your sleep

Sub-3 training is relentless. Day after day, you’ll be asking your body to do more — often when it’s already tired. If you’re consistently under-sleeping, you won’t recover properly, and that fatigue will pile up fast. Aim for seven to eight hours a night as a baseline. More if your training’s heavy or your days are long. Good sleep is where the real gains are made — so don’t wait until the block is underway to start treating it with respect.

2. Your body composition

This isn’t about chasing a number on the scales — it’s about shifting the balance in your favour. If you’re carrying excess fat, now’s the time to work on losing it gradually while holding onto strength and energy. The goal is to start your block lighter, more efficient, and better able to cope with the strain ahead. It’s far easier to address this now than during the peak of training when recovery and fuelling are your top priorities.

3. Your strength and mobility

A bit of basic strength work now can pay off all the way to race day. Think glutes, hips, core — the areas that support good form and reduce injury risk when the mileage builds. This doesn’t mean hours in the gym. It could be planks, resistance bands, kettlebells, or a few gentle yoga sessions each week. Build the habit now, while things are quieter. It’ll be much easier to maintain once the block begins.

4. Your recovery habits

Good recovery isn’t just about reacting to soreness — it’s about putting your body in the best position to adapt and go again. That means cooling down properly, rehydrating, getting some protein in soon after hard sessions, and staying mobile. These are small actions, but they compound. Make them part of your routine now and they’ll be second nature when training gets tougher.

5. Your consistency

The best predictor of a good block is what came before it. If your recent training has been stop-start or disrupted, don’t panic — but don’t ignore it either. Aim for a few solid weeks of regular, no-fuss running now. Even 40–60 km weeks done consistently will give you a base to build from. You’re not looking for breakthroughs yet — just rhythm, reliability, and a body that’s used to turning up.

6. Your mindset

A sub-3 block isn’t easy. You’ll have wobbles, tough days, and moments where quitting looks easier. So it helps to go in with the right intent. Don’t expect everything to go perfectly. But do commit to showing up, adapting, and keeping your eyes on the goal. If you start this block with a clear purpose and a willingness to grind when it matters, you’ve already won half the battle.

7. Your time

Sub-3 training takes up space — not just physically, but mentally and logistically. Before you start, take a look at your diary. Where are your runs going to fit? How will you balance things at home or work when the volume increases? These aren’t small questions. If you can clear the runway now — reshuffle meetings, carve out solo time, get buy-in from people around you — it won’t feel like a constant battle once things get busy.

8. Your shoes and kit

If your shoes are on their last legs, don’t wait for an injury to remind you. Make sure you’ve got a couple of pairs you trust — ideally one for daily training and another for race pace work. The same goes for kit. Socks that rub, shorts that chafe, tops that don’t breathe — all of that becomes a problem later if you don’t sort it now. Test everything before it matters.

9. Your nutrition

You don’t need a nutritionist or a spreadsheet. But you do need to pay attention. Are you getting enough protein? Are your meals balanced? Are you fuelling your longer runs and recovering well after hard sessions? A few small adjustments now can make a huge difference when the workload increases. You want a body that’s ready to train, not running on fumes.

10. Your purpose

Every serious sub-3 runner has a reason. It might be quiet, personal, or fiercely competitive — but it’s there. If you don’t know yours, take time to find it. It will be the thing that steadies you in the tough weeks. The thing that keeps you from skipping reps or backing off when you’re close. You don’t need to broadcast it. You just need to believe it.

Final note

This is the calm before the storm — the best time to take control. None of these fixes are difficult, but they do require intention. You don’t need to tick all ten perfectly. Just start now. The more you can put in place before the block begins, the smoother and stronger it will be.

Get the foundations right and sub-3 stops being a dream — it becomes a plan.