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Patrick Hayes

Patrick Hayes

St Albans, United Kingdom

Patrick Hayes is the founder and editor of Sub-3. He is a long-time competitive distance runner, a 10-time sub-3 marathoner (2:37 PB), and an England Masters athlete competing with St Albans Striders.

Two runners in Sub-3 gear push hard up a steep country road at sunrise, symbolising the grit, commitment and early starts behind every sub-3 marathon attempt.

Why sub-3 marathoners should embrace elevation

It’s tough, often ugly, and sometimes misunderstood — but strategic hill training can transform your strength, form, and marathon performance.

Stylised image of a female runner in a Sub-3 T-shirt squeezing a soft flask mid-run on a sunny path, showing hydration, ease and refreshment during training.

Why every sub-3 runner should own a soft flask

From better fuelling to fewer mid-run disasters, here’s why a soft flask might be the smartest bit of kit in your sub-3 arsenal.

In praise of perceived effort for the sub‑3 runner

What happens when you stop chasing your watch - and start listening to your body

A stylised female marathon runner in a SUB-3 shirt takes a water cup from a volunteer during a city race, surrounded by other runners and urban buildings.

What’s the best way of hydrating during a sub-3 marathon?

Hydration might seem simple, but getting it wrong can ruin your race. Here’s how to hydrate smart during a sub-3 marathon without wasting time or energy.

Cartoon of a man on a park bench saying “Running is bad for my knees” to a fit runner in a yellow SUB-3 shirt, highlighting common misconceptions about running.

Is sub-3 marathon training bad for your knees?

Why the most common excuse for not running doesn’t hold up – and what your knees actually need instead.

Bookshelf with classic running titles including Lore of Running, Run Elite, Endure, Running with the Kenyans, 26.2 Miles to Happiness, and Advanced Marathoning.

Five books every sub-3 marathon runner should read

These five books capture the science, soul and mindset of sub-3 running—alongside one bonus classic for those looking for a proven training blueprint.

A marathon runner in a blue SUB-3 t-shirt stands at a crossroads, looking at directional signs pointing to Berlin, Valencia, Chicago and Yorkshire.

Choosing the right marathon course for a sub-3 attempt

Not all marathon courses are created equal – here’s how to choose the one that gives you the best chance of breaking three hours.