Sign in Join Newsletter

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.

Cartoon-style image of a proud male runner standing under a FINISH banner, wearing a "FIRST TIME SUB-3" shirt and medal, chest out and smiling in triumph.

Have you got the sub-3 mindset?

Going sub-3 starts with belief. These are the habits, traits and decisions that define the runners who break through.

A stylised illustration of a weary runner in a Sub-3 shirt stuck on a treadmill, while surrounded by stale air, flickering lights and screens.

Should I use a treadmill for sub-3 training?

Stuck inside with no other option? A treadmill can work in a pinch, but for sub-3 runners the road is still the best training ground.

Stylised illustration of a red tube applying glue to the worn sole of a running shoe, highlighting a simple repair trick used by many high-mileage runners.

In praise of Shoe Goo

If you’re churning through trainers at sub-3 mileage, this £12 fix might be the most cost-effective kit in your rotation

A confident Sub-3 marathon runner strides ahead at the 35km mark, while two other runners behind him look confused holding "PACE CHART" sheets.

Pacing strategies for sub-3 runners

How to run smart, stay strong and finish under 3 hours

Stylised graphic of a male marathon runner wearing a Sub-3 cap on a sunny day, symbolising the practical and psychological benefits of wearing a running cap.

Five reasons sub-3 runners should consider wearing a cap

A good running cap isn’t just for show. It can help with cooling, comfort, focus, and even confidence – especially in warm or sunny races.

Cartoon image of weary male runner in SUB-3 shirt jogging on winding road at sunrise, looking fatigued, with rolling hills behind – highlights importance of spotting overtraining.

How do I know if I’m overtraining for a sub-3?

What if the biggest threat to your sub-3 goal isn’t laziness or lack of talent – but training too hard for too long, and ignoring the warning signs?

A fit female runner in a light-blue SUB-3 jacket smiles while checking her watch post-run, with an inset screen showing “VO2 Max Increasing” in stylised display.

Should sub-3 marathoners be concerned about VO2 max?

VO2 max might be the headline stat on your watch, but it’s just one piece of the sub-3 equation. It can be useful - but it doesn’t define your potential.