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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 10-time sub-3 marathoner (2:37 PB), and an England Masters athlete competing with St Albans Striders.

Stylised illustration of a runner in a Sub-3 t-shirt holding a phone showing a 2:59:59 Strava time while looking confused at a race clock displaying 3:00:01.

Should I go with Strava or chip time for sub-3?

Strava says I’ve run sub-2:45. The chip time says I haven’t. What gives - and which one really counts?

10 things to fix before your next sub-3 training block

This is your window. Sort the small stuff now and the block will hit harder — and land better.

Stylised autumn marathon scene with runners on a tree-lined road. Several athletes wear black SUB-3 shirts, leading the pack beneath vibrant orange foliage.

What’s the ideal temperature for a marathon?

Cooler weather isn’t just more comfortable – it can be the difference between breaking three hours and breaking down.

Stylised cartoon of a sub-3 runner carrying a heavy sack of salt on his shoulder, mid-stride, looking strained. The sack is clearly labelled “SALT”.

How should I use electrolytes during my sub-3 effort?

Electrolytes like sodium and potassium play a quiet but critical role in marathon performance. Here’s how to manage them without going overboard.

Stylised illustration of a confident sub-3 runner striding past an aid station, while other runners slow to grab water and fuel during a crowded marathon race.

Should I carry my own fuel during a sub-3 marathon attempt?

Course nutrition is a gamble. For serious sub-3 runners, carrying your own fuel offers peace of mind, control and consistency at a moment when everything else is on the edge.

Cartoon-style image of a proud male runner standing under a FINISH banner, wearing a "FIRST TIME SUB-3" shirt and medal, chest out and smiling in triumph.

Have you got the sub-3 mindset?

Going sub-3 starts with belief. These are the habits, traits and decisions that define the runners who break through.

Should I use a treadmill for sub-3 training?

Should I use a treadmill for sub-3 training?

Stuck inside with no other option? A treadmill can work in a pinch, but for sub-3 runners the road is still the best training ground.