How much protein should I be eating for a sub-3 effort?
If you're chasing sub-3, getting enough protein can help you bounce back faster, retain muscle, and train more effectively — without bulking up.
Patrick Hayes
Should I follow the 80:20 rule in sub-3 training?
The biggest sub-3 gains often come not from pushing harder – but from knowing when to hold back.
What’s the best training plan for a sub-3 marathon?
There’s no one-size-fits-all plan for sub-3. But with smart structure, personalisation and consistency, you can build a training block that really works.
Should I try carb depletion for a sub-3 marathon?
It’s old-school, largely discredited by science — and still, in some cases, surprisingly useful
How many shoes should a sub-3 runner have in rotation?
Rotating your running shoes isn’t just about indulgence or kit obsession. For sub-3 runners, it’s a practical strategy for injury prevention, cost control and performance.
Am I too old to run a sub-3 marathon?
You don’t need to be young to run sub-3 – just disciplined, consistent and willing to train smart. Age changes the game, but it doesn’t end it.
What’s the ideal body fat for a sub-3 runner?
Shedding excess body fat won’t help everyone - but for me, it was the gamechanger that took my sub-3 running to the next level. Here’s how I did it, what I learned, and why it’s not for everyone.