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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.

Cartoon of a female runner in a SUB-3 vest holding a stone tablet reading “NOTHING NEW ON RACE DAY” at a marathon start line, warning off risky last-minute changes.

Sub-3 running’s golden rule: nothing new on race day

Temptation is everywhere in race week—from flashy gear at the expo to last-minute breakfast swaps. But the golden rule remains: nothing new on race day.

A stylised digital illustration of a sub-3 marathon runner being observed through glass by scientists with clipboards in a research room, highlighting contrasting mindsets.

Are sub-3 runners obsessed?

Sub-3 runners are often labelled obsessive, addicted or abnormal. But what if their dedication isn’t a problem to be solved, but a choice that reveals what humans can achieve?

Cartoon man in a SUB-3 shirt holds two plates: one with steak and greens labeled "SUB-3 DIET," the other with a pill labeled "OZEMPIC DIET," symbolising a contrast.

Why Ozempic isn’t for sub-3 runners

Ozempic might help you lose weight — but it won’t help you run faster. In fact, for sub-3 runners, it could blunt your appetite for food, recovery and the fight itself.

A cosmic, cartoon-style illustration asking “Why does sub-3 matter?” with runners, ancient Greek figures, royalty, and swirling stars symbolising the quest for sub-3.

Why does sub-3 matter?

Breaking three hours isn’t just about bragging rights. It’s about testing your discipline, finding clarity in the grind and pushing past a line that means nothing - and everything.

A cartoon of a puzzled runner in a "SUB-3" shirt surrounded by thought bubbles showing the annual costs of chasing a sub-3 marathon, including coaching, kit, and races.

How chasing sub-3 could become a £10,000-a-year habit

What running under three hours really costs – and how to stop it draining your wallet.

Should I join a running club to help me go sub-3?

Should I join a running club to help me go sub-3?

If you're considering going sub-3, there’s so much to gain from joining a club.

A bold, graphic design image featuring a large gold Sub-3 medal icon on the left and the headline “10 moments every sub-3 runner lives for” on a light silver background.

10 moments every sub-3 runner lives for

They’re not always the ones you expect. But they’re the moments that keep us coming back.

Emil Zátopek leads a pack of runners on a rain-soaked track during the 5000m final at the 1952 Helsinki Olympics, moments before claiming gold.

10 things we can learn from Emil Zatopek about going sub-3

Zatopek’s maximalism - his total commitment to training, effort, and experimentation - offers a blueprint for runners who want to discover how good they could truly be.

A cartoon-style male runner in a white SUB-3 T-shirt stands in a supermarket aisle, weighing up a bottle of red wine in one hand and beetroot juice in the other

Should I do this? Ask the Marathon

Training for a sub-3 gives you a new lens on everyday choices. It’s not about denial - it’s about deciding what best serves your goal. Ask the marathon.

A smiling male runner in a SUB-3 vest high-fives his coach at the side of a tree-lined race path, with other runners trailing behind in silhouette.

Should I get a running coach for my sub-3 attempt?

Structured workouts, expert insights, race-day strategy – a good coach can be a huge asset to your sub-3 journey. But it’s not the right move for everyone. Here’s what to weigh up before you commit.

Richard Ginn running on the track in an England Masters vest, raising both arms as he approaches the finish.

100 marathons. Sub-3 across three decades.

Richard Ginn has run 100 marathons, including 46 under three hours, and competed for England Masters well into his fifties. In this long-form reflection, he sets out how he has trained, raced and recovered over decades of competitive marathon running.

A stylized illustration of four male runners in a modern city setting, each with a different cadence and stride length, all wearing SUB-3 shirts in a training run.

What’s the ideal cadence for a sub-3 marathon?

Cadence plays a role in marathon efficiency, but there’s no magic number – what really counts is finding a rhythm that supports your sub-3 performance goals.

Stylised graphic of a smiling female runner in a yellow SUB-3 shirt jogging through an autumn landscape, checking her phone as she runs along a winding path.

How best to use Strava for your sub-3 training

Strava is more than a training log – it's a support system, a learning tool and a source of quiet accountability. Here's how to make it work for you.