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Patrick Hayes

Patrick Hayes

St Albans, United Kingdom

Patrick Hayes is the founder and editor of Sub-3. He is a long-time competitive distance runner, a nine-time sub-3 marathoner, and an England Masters athlete competing with St Albans Striders.

Fastest Marathons in the United States – 2026 edition now live

The definitive US rankings of the fastest road marathons for sub-3-hour runners, offering a clear, data-driven picture of where sub-3 performances are being achieved across the American marathon calendar.

Navigating congestion during marathons when chasing sub-3

Navigating congestion during marathons when chasing sub-3

Congestion in major marathons can feel like an obstacle course, but patience, calm tactics, and negative split pacing turn it from a threat into an advantage for sub-3 runners.

Banner graphic for Fastest Marathons in Europe 2026 showing a medal icon with turquoise ribbon, italic white title on navy, and large 2026 in soft turquoise on a clean background.

Fastest Marathons in Europe – 2026 edition now live

The definitive European rankings of the fastest road marathons for sub-3-hour runners, offering a clear, data-driven picture of where sub-3 performances are being achieved across the European marathon calendar.

Stylised illustration of a SUB-3 runner in yellow shirt writing “Mg” on a chalkboard, surrounded by magnesium-rich foods like spinach, nuts, avocado, citrus and broccoli.

The benefits of magnesium for sub-3 runners

Magnesium supports sub-3 marathon training through diet, supplements and recovery rituals, helping runners stay consistent, calm and cramp-free.

World Marathon Rankings - 2026 edition now live

The definitive global rankings of the fastest road marathons for sub-3-hour runners, offering a detailed, data-driven picture of where sub-3 performances are being achieved across the global marathon calendar.

A fit male runner in a SUB-3 t-shirt stands on bathroom scales in a tidy modern home, hands on hips, evaluating his weight as part of his marathon training plan.

How to lose 5kg during a sub-3 marathon training block

Losing 5kg can help your sub-3 goal – but doing it during peak training requires caution, careful timing and a smart nutritional strategy.

A serious-looking male runner in a SUB-3 t-shirt raises his hand to politely refuse a pint of beer being offered to him, seated at a table in a calm setting.

5 tips to stay off alcohol as a sub-3 runner

Staying off alcohol isn't about superiority – it's about commitment. Here's how to navigate social life and stay sharp when you're chasing serious goals.