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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.

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.

A male runner wearing a Sub‑3 shirt runs toward the sunrise, leaving a bin full of alcohol bottles far behind him on the road.

Why I decided to quit alcohol for good during sub‑3 training

How giving up alcohol helped me train more consistently, recover more efficiently and ultimately run faster - without losing the joy of running culture.

Painterly illustration of a marathon runner in black with bib 31261 ‘Sted,’ red shoes, headband and sunglasses, mid-stride on a sunlit road with blurred crowd behind.

Five things we learned from Harry Styles’s sub-3 at Berlin

From near-perfect splits to smart gear choices, Harry Styles’s sub-3 in Berlin highlights lessons any runner can apply to chase their own breakthrough.

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

Cut the clutter. Let go of the habits that hold you back — and start sub-3 training with purpose.

Stylised image of a male marathon runner with his head in his hands, standing beneath a finish line clock showing 3:01, capturing the pain of narrowly missing sub-3.

Advice for when you don’t get that sub-3

Missing sub-3 can feel like heartbreak. Here’s how to process the disappointment, learn from it and come back stronger.

Stylised image of a male runner in a "SUB-3" t-shirt opening a fridge filled with beetroot juice cartons, set in a bold red-toned graphic kitchen scene.

Beetroot juice for sub-3 runners: does it actually work?

It’s not just hype. With regular use, beetroot juice can boost oxygen efficiency, improve running economy and help you go the distance on race day.