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A marathon runner in a blue SUB-3 t-shirt stands at a crossroads, looking at directional signs pointing to Berlin, Valencia, Chicago and Yorkshire.

Choosing the right marathon course for a sub-3 attempt

Not all marathon courses are created equal – here’s how to choose the one that gives you the best chance of breaking three hours.

A male runner wearing a Sub‑3 shirt runs toward the sunrise, leaving a bin full of alcohol bottles far behind him on the road.

Why I decided to quit alcohol for good during sub‑3 training

How giving up alcohol helped me train more consistently, recover more efficiently and ultimately run faster - without losing the joy of running culture.

Painterly illustration of a marathon runner in black with bib 31261 ‘Sted,’ red shoes, headband and sunglasses, mid-stride on a sunlit road with blurred crowd behind.

Five things we learned from Harry Styles’s sub-3 at Berlin

From near-perfect splits to smart gear choices, Harry Styles’s sub-3 in Berlin highlights lessons any runner can apply to chase their own breakthrough.

10 things to stop doing if you want to go sub-3

Cut the clutter. Let go of the habits that hold you back — and start sub-3 training with purpose.

Stylised image of a male marathon runner with his head in his hands, standing beneath a finish line clock showing 3:01, capturing the pain of narrowly missing sub-3.

Advice for when you don’t get that sub-3

Missing sub-3 can feel like heartbreak. Here’s how to process the disappointment, learn from it and come back stronger.

Stylised image of a male runner in a "SUB-3" t-shirt opening a fridge filled with beetroot juice cartons, set in a bold red-toned graphic kitchen scene.

Beetroot juice for sub-3 runners: does it actually work?

It’s not just hype. With regular use, beetroot juice can boost oxygen efficiency, improve running economy and help you go the distance on race day.

Emil Zátopek leading the 5000 m final at the 1952 Olympics in Helsinki, face contorted with effort, running to win after already claiming 10,000 m gold.

In praise of a maximalist approach to sub-3 running

Reclaiming ambition in an age of caution, comfort and compromise.

Cartoon of a sub-3 runner in a yellow T-shirt reading “WARNING: TAPERING SUB-3 MARATHONER!” as startled bystanders edge away, with one person fleeing in panic.

When to taper for a sub-3 marathon

You’ve conquered high mileage and brutal sessions – now try surviving the taper without driving yourself crazy.

Cartoon of a smiling runner in SUB-3 reflective jacket, LED belt, and headtorch jogging safely at night, while a cyclist with bike lights gives a thumbs-up under a streetlamp.

The best way of being seen when sub-3 training in the dark

Stay safe on dark runs with reflective gear and light belts. Essential kit for sub-3 marathoners to avoid collisions and keep training on track.

A stylised SUB-3 marathon runner in an orange shirt with bib and medal drinks a chocolate protein shake post-race, wearing a watch, with city and hills in background.

How to fuel for sub-3: from training block to race day

Practical nutrition and fuelling guide for sub-3 runners, covering training block, race prep, marathon fuelling and recovery.

Cartoon of a runner relaxing in a bubble bath with a SUB-3 towel and hat, next to a large sack labelled EPSOM SALTS, in a warm-toned bathroom setting.

Should sub-3 runners take epsom salt baths?

Sub-3 runners don’t take bubble baths – they “soak their legs.” Just don’t ask too many questions about the 20kg sack of salts by the door.

A female runner in a SUB-3 vest runs with bone conduction headphones, music notes floating from her ears, surrounded by a scenic background.

Why I learned to stop worrying and love bone conducting headphones

They’re race legal, road aware and surprisingly effective – even for a purist

A cheerful cartoon-style runner in a black SUB-3 shirt declares “I declare I’m running SUB-3!” through a megaphone in a park, as two nearby joggers turn their heads.

Should I announce my plan to go sub-3?

Thinking of going public with your sub-3 marathon goal? Here’s how to manage the pressure, pick your moment and let your legs do the talking.

A colorful cartoon shows marathon runners in SUB-3 t-shirts lining up at a hotel breakfast buffet, choosing carb-rich foods to fuel their upcoming race effort.

What should I eat the morning of a marathon for a sub-3 effort?

Preparing the perfect pre-race breakfast is key to unlocking your best sub-3 marathon performance.