10 things to stop doing if you want to go sub-3

Breaking 3 hours for the marathon isn’t just about what you do — it’s also about what you stop doing. Every sub-3 block is a chance to strip things back and focus on what truly works.

That doesn’t mean training like a monk or punishing yourself with extremes. But it does mean making honest decisions about where you’re wasting effort, distracting yourself, or holding on to ideas that no longer serve you.

Here are 10 things it’s worth letting go of before your next sub-3 attempt. Each one you drop makes more space for the things that really move the needle.

1. Stop running your easy runs too fast

It’s tempting to speed up on recovery days — to feel like you’re achieving something, or to keep pace with others. But when easy runs turn into medium-hard slogs, your legs never truly reset. Slowing down between key sessions lets you absorb the work and come back stronger. The more disciplined you are on your easy days, the more quality you can bring to your workouts — and that’s where sub-3 gains are made.

2. Stop repeating the same plan and expecting better results

If you’ve been close to sub-3 before but always fall short, it might be time to evolve your approach. Repeating the same weekly loop won’t deliver a different outcome. What you need is progression — whether that’s in mileage, structure, intensity or recovery. Sub-3 isn’t about doing more of what’s comfortable. It’s about adapting your training to get the most from your body now, not what worked two years ago.

3. Stop pretending mileage doesn’t matter

It’s natural to hope you’re the exception — the runner who can scrape sub-3 off 40 miles a week and a few tempos. But while there’s no magic number, almost every serious sub-3 runner you’ve profiled or interviewed has put in sustained, consistent volume. Mileage builds resilience, efficiency and pacing control. You don’t have to jump from 40 to 100 overnight — but if you’re still treating high mileage as optional, you’re missing the most reliable path to the goal.

4. Stop racing every other weekend

It’s fun to test yourself — and local races can feel like good fitness checks. But when you race too often, you disrupt your rhythm and leave little room for the deeper aerobic work that matters. Training for sub-3 is about building something over time. Racing every weekend can steal your focus, flatten your energy, and turn your block into a series of disconnected efforts. Use races sparingly — as rehearsals, not distractions.

5. Stop ignoring the role of excess fat

This isn’t about weight obsession. It’s about honesty. If you’re carrying unnecessary fat, it’s costing you — every step, every mile. Improving body composition (not just weight) makes a huge difference to running economy and fatigue resistance. And the good news is it doesn’t require drastic measures — just a consistent diet of real food, enough protein, smart fuelling around sessions, and a block that burns rather than stores. Done right, it’s empowering, not punishing.

6. Stop avoiding the sessions you don’t like

The workouts you dread are often the ones you need. Hill reps, threshold runs, strides, and strength work aren’t optional extras — they’re what round you out as a runner. Sub-3 requires more than steady-state miles. You need bite. Instead of dodging the hard stuff, lean into it. The sooner you face what’s missing, the stronger you’ll become.

7. Stop underfuelling your recovery

Plenty of runners fuel their workouts — but neglect what comes next. You need carbs to train, but also protein to rebuild. If you’re doing double-digit long runs, fast intervals or high mileage weeks, you need to refuel with intent. Under-eating slows recovery, increases injury risk and dulls adaptation. Prioritise protein, eat soon after sessions and don’t fear calories — they’re the building blocks of your next breakthrough.

8. Stop leaving race-day choices to the last minute

You don’t want uncertainty at mile 20. Sub-3 requires calm execution, and that starts with testing your shoes, kit, fuelling and pacing well in advance. Race day isn’t the time to experiment. The more decisions you’ve made and rehearsed in training, the more mental space you’ll have when the pressure kicks in.

9. Stop making excuses

Everyone’s had a bad race. A tough session. A week that got away. But the moment you start blaming the weather, the course, or your shoes, you give away your power. Owning your training — the good and the bad — is how real progress begins. Sub-3 runners take responsibility. Not because they enjoy failure, but because they know they can learn from it.

10. Stop winging your weeks

Training without structure can feel freeing — until you realise nothing’s improving. Sub-3 isn’t accidental. You need a plan. It doesn’t have to be complex, but it should have purpose. Easy runs, sessions, long runs and recovery should all have their place. Once you’ve got rhythm, everything starts to build — and that’s when breakthroughs happen.

Letting go of these habits won’t make you a perfect runner overnight. But it will clear space for better decisions — and stronger results. Sub-3 isn’t about being elite. It’s about being honest, deliberate and committed.

Cut the clutter. Sharpen the focus. Give yourself the best possible shot.