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.
Patrick Hayes
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.
5 ways to use caffeine to enhance your sub-3 performance
The one legal performance enhancer that could make the biggest difference to your marathon effort.
How to avoid hitting the wall during a sub-3 marathon attempt
Why runners hit the wall in the marathon — and how smart pacing and fuelling can help you power straight through it.
Why you should visualise your sub‑3 before the big day
The mental dress rehearsal that could shave minutes off your time
What the IOC says about supplements — and what matters for sub-3 runners
The IOC’s landmark review identifies just five supplements with consistent performance benefits for trained endurance athletes. This guide breaks down what they are, how to use them, and what actually matters for sub-3 runners.
Why every sub-3 runner should plank
Not exactly fun – but daily planks can improve your posture, boost efficiency and help you hold form when it really matters.