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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.

A smiling male runner in a SUB-3 vest high-fives his coach at the side of a tree-lined race path, with other runners trailing behind in silhouette.

Should I get a running coach for my sub-3 attempt?

Structured workouts, expert insights, race-day strategy – a good coach can be a huge asset to your sub-3 journey. But it’s not the right move for everyone. Here’s what to weigh up before you commit.

A stylized illustration of four male runners in a modern city setting, each with a different cadence and stride length, all wearing SUB-3 shirts in a training run.

What’s the ideal cadence for a sub-3 marathon?

Cadence plays a role in marathon efficiency, but there’s no magic number – what really counts is finding a rhythm that supports your sub-3 performance goals.

Stylised graphic of a smiling female runner in a yellow SUB-3 shirt jogging through an autumn landscape, checking her phone as she runs along a winding path.

How best to use Strava for your sub-3 training

Strava is more than a training log – it's a support system, a learning tool and a source of quiet accountability. Here's how to make it work for you.

A female runner in a green SUB-3 shirt jogs through city streets at dawn, wearing a black running backpack and passing construction barriers under a rising orange sun.

Tips for running your commute as a sub-3 runner

Turn your daily commute into high-quality mileage. With the right kit and a bit of planning, running to work can be one of the smartest moves in your sub-3 toolkit.

Cartoon of a runner in a SUB-3 vest jogging confidently past another runner on a park bench eating an energy bar, with morning sun rising over a tree-lined path.

Should I run fasted during sub-3 training?

Some runners swear by fasted training. Others think it is a fast track to bonking. So what is the truth when chasing sub-3?

Man in a turquoise Sub-3 T-shirt doing a yoga lunge in a calm home space with running shoes, medals and a water bottle nearby, showing post-run recovery and focus.

Should I do yoga in pursuit of a sub-3 marathon?

Yoga isn’t just for recovery - it can improve posture, stride, breathing and mindset. Here’s how to make it work for your sub-3 goals without going full spiritual guru.

Stylised cartoon of a runner in a SUB-3 vest holding a calculator and examining shoes on the floor, with a bar graph behind him illustrating cost-per-km comparison.

Are your running shoes good value? Try this simple test

High price doesn’t always mean poor value. Here’s how tracking cost per kilometre can help you make smarter choices - and stretch your shoe budget further.