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Patrick Hayes

Patrick Hayes

St Albans, United Kingdom

Founder/editor of Sub-3, eight-time sub-3 marathoner, England Masters athlete and St Albans Strider. Chasing sub-2:40 and building a home for serious runners who train with purpose.

Stylised image of an emotional male marathon runner at the finish line, wiping his face with one hand, medal around his neck, towel draped over his shoulder.

What to do if you miss sub-3 by seconds

When you miss sub-3 by seconds, the pain is real – but so is the potential. Here's how to respond with perspective, resolve and a better plan.

Stylised landscape illustration of a sub-3 runner leading a road race, wearing a SUB-3 shirt, pushing hard near the finish as the crowd cheers along a tree-lined route.

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

Racing during marathon training isn’t a distraction – it’s a vital tool. Learn how to use tune-up races to your advantage without derailing your sub-3 block.

Stylised illustration of a runner in a Sub-3 t-shirt holding a phone showing a 2:59:59 Strava time while looking confused at a race clock displaying 3:00:01.

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

Strava says I’ve run sub-2:45. The chip time says I haven’t. What gives - and which one really counts?

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

This is your window. Sort the small stuff now and the block will hit harder — and land better.

Stylised autumn marathon scene with runners on a tree-lined road. Several athletes wear black SUB-3 shirts, leading the pack beneath vibrant orange foliage.

What’s the ideal temperature for a marathon?

Cooler weather isn’t just more comfortable – it can be the difference between breaking three hours and breaking down.

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?

Electrolytes like sodium and potassium play a quiet but critical role in marathon performance. Here’s how to manage them without going overboard.

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?

Course nutrition is a gamble. For serious sub-3 runners, carrying your own fuel offers peace of mind, control and consistency at a moment when everything else is on the edge.