Inside my race day layout for the 2025 London Marathon
Laid out the night before, tested over years of racing. This is everything I used to run 2:45 at the 2025 London Marathon, down to the last soft flask and sock.
Latest
10 workouts every sub-3 runner should know
You don’t need fancy stats or secret sessions. Just these ten workouts, done well and done often.
How much protein should I be eating for a sub-3 effort?
If you're chasing sub-3, getting enough protein can help you bounce back faster, retain muscle, and train more effectively — without bulking up.
Should I follow the 80:20 rule in sub-3 training?
The biggest sub-3 gains often come not from pushing harder – but from knowing when to hold back.
What’s the best training plan for a sub-3 marathon?
There’s no one-size-fits-all plan for sub-3. But with smart structure, personalisation and consistency, you can build a training block that really works.
Should I try carb depletion for a sub-3 marathon?
It’s old-school, largely discredited by science — and still, in some cases, surprisingly useful
How many shoes should a sub-3 runner have in rotation?
Rotating your running shoes isn’t just about indulgence or kit obsession. For sub-3 runners, it’s a practical strategy for injury prevention, cost control and performance.