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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 calm runner in a yellow SUB-3 vest with race number 123 sips tea on a tripod stool in the London Marathon start pen. Others stand or sit on bin bags around him.

10 tips for race-day morning at the London Marathon

Avoid stress on race-day morning at the London Marathon with these 10 practical tips – from toilet queues to folding stools, here’s how to stay calm and in control before the start.

A man pushes a running stroller while jogging with a woman during the day in a park, both wearing Sub-3 shirts, showing how training can fit into family life.

How to train for a sub‑3 marathon with a busy life

Think you’re too busy for a sub-3? With the right mindset and a few smart adjustments, serious training can slot into even the most hectic schedule.

Runner in a turquoise Sub-3 T-shirt walks through an airport with luggage and passport, heading to an overseas marathon as a plane takes off in the background.

Should I try to go sub-3 overseas?

A flat course in Berlin or Valencia might tempt you - but overseas marathons come with extra risks. Here’s how to stack the odds in your favour when racing abroad.

A cartoon-style female runner in a red SUB-3 shirt and blue cap holds a can of spinach, flexing her bicep with a confident grin, in comic exaggeration.

Why sub-3 runners need to get enough iron in their diet

Iron deficiency is common in endurance athletes – and it can wreak havoc on your energy, mood and performance. Don’t leave it unchecked.

Stylised runners on a park trail during a weekly 5K. The frontrunner wears a SUB-3 cap and vest, with a sign reading “WEEKLY 5K” in the background

Can parkrun help you achieve sub-3?

How a free weekly 5K can sharpen your speed, test your tactics, and fit seamlessly into a sub-3 marathon training plan.

A runner in a black SUB-3 shirt lays out five key running items on a table: waist pouch, ICE ID tag, tissue bag, energy gel, and soft flask, ready for training.

Five lesser-known items I always carry for sub-3 training

More than just shoes and socks – here are five overlooked items that can make a big difference on long runs and tough days.

Stylised image of a determined runner in a SUB-3 vest sprinting to the finish, with a trailing competitor behind him showing a defeated expression under orange skies.

Why sub-3 runners should always sprint to the finish

That final sprint might only last a few seconds but it can define your race. In a sub-3 attempt, don’t ease in - finish hard and find out what you’re really made of.