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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.

Cartoon image of weary male runner in SUB-3 shirt jogging on winding road at sunrise, looking fatigued, with rolling hills behind – highlights importance of spotting overtraining.

How do I know if I’m overtraining for a sub-3?

What if the biggest threat to your sub-3 goal isn’t laziness or lack of talent – but training too hard for too long, and ignoring the warning signs?

A fit female runner in a light-blue SUB-3 jacket smiles while checking her watch post-run, with an inset screen showing “VO2 Max Increasing” in stylised display.

Should sub-3 marathoners be concerned about VO2 max?

VO2 max might be the headline stat on your watch, but it’s just one piece of the sub-3 equation. It can be useful - but it doesn’t define your potential.

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.