Why you should visualise your sub‑3 before the big day
The mental dress rehearsal that could shave minutes off your time
Patrick Hayes
What the IOC says about supplements — and what matters for sub-3 runners
The IOC’s landmark review identifies just five supplements with consistent performance benefits for trained endurance athletes. This guide breaks down what they are, how to use them, and what actually matters for sub-3 runners.
Why every sub-3 runner should plank
Not exactly fun – but daily planks can improve your posture, boost efficiency and help you hold form when it really matters.
Why sleep is an integral part of sub-3 training
Sleep isn’t slacking – it’s part of the plan. Prioritise rest like you prioritise mileage.
Five golden rules to remember when attempting sub-3
The five core truths every serious sub-3 runner needs to know. Say them. Train by them. Earn it.
When should you DNF during a sub-3 marathon attempt?
Knowing when to DNF isn’t weakness – it’s part of running smart. You don’t need to prove your grit every time you race.
Should sub-3 runners get a gait analysis?
Gait analysis might work for beginners - but at sub-3 level, one-size-fits-all advice can do more harm than good. Trust your stride, not just the science.