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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.

Emil Zátopek leading the 5000 m final at the 1952 Olympics in Helsinki, face contorted with effort, running to win after already claiming 10,000 m gold.

In praise of a maximalist approach to sub-3 running

Reclaiming ambition in an age of caution, comfort and compromise.

Cartoon of a sub-3 runner in a yellow T-shirt reading “WARNING: TAPERING SUB-3 MARATHONER!” as startled bystanders edge away, with one person fleeing in panic.

When to taper for a sub-3 marathon

You’ve conquered high mileage and brutal sessions – now try surviving the taper without driving yourself crazy.

Cartoon of a smiling runner in SUB-3 reflective jacket, LED belt, and headtorch jogging safely at night, while a cyclist with bike lights gives a thumbs-up under a streetlamp.

The best way of being seen when sub-3 training in the dark

Stay safe on dark runs with reflective gear and light belts. Essential kit for sub-3 marathoners to avoid collisions and keep training on track.

A stylised SUB-3 marathon runner in an orange shirt with bib and medal drinks a chocolate protein shake post-race, wearing a watch, with city and hills in background.

How to fuel for sub-3: from training block to race day

Practical nutrition and fuelling guide for sub-3 runners, covering training block, race prep, marathon fuelling and recovery.

Cartoon of a runner relaxing in a bubble bath with a SUB-3 towel and hat, next to a large sack labelled EPSOM SALTS, in a warm-toned bathroom setting.

Should sub-3 runners take epsom salt baths?

Sub-3 runners don’t take bubble baths – they “soak their legs.” Just don’t ask too many questions about the 20kg sack of salts by the door.

A female runner in a SUB-3 vest runs with bone conduction headphones, music notes floating from her ears, surrounded by a scenic background.

Why I learned to stop worrying and love bone conducting headphones

They’re race legal, road aware and surprisingly effective – even for a purist

A cheerful cartoon-style runner in a black SUB-3 shirt declares “I declare I’m running SUB-3!” through a megaphone in a park, as two nearby joggers turn their heads.

Should I announce my plan to go sub-3?

Thinking of going public with your sub-3 marathon goal? Here’s how to manage the pressure, pick your moment and let your legs do the talking.