Sub 3 – Details, episodes & analysis

Podcast details

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Sub 3

Elliot & Mads

Sports

Frequency: 1 episode/11d. Total Eps: 14

Chronicling the 12-week journey of Elliot, an average runner with an extraordinary goal: completing a marathon in under three hours. We'll cover his highs and lows, training insights, and be joined by guests as he follows a rigorous training plan leading up to the big race in September. The unique part of this is that Elliot will be following the same plan as Mads (who will act as his mentor) did earlier in the year, giving a unique insight into how two different runners can be impacted by the same plan. Check out our socials at https://www.instagram.com/sub3podcast/

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Apple

Data updated on 04/07/2026

Recent rankings

Latest chart positions across Apple Podcasts and Spotify rankings.

Apple Podcasts

🇬🇧 Great Britain - Running
18/10/2025
#95
🇬🇧 Great Britain - Running
17/10/2025
#80
🇬🇧 Great Britain - Running
27/06/2025
#95
🇬🇧 Great Britain - Running
26/06/2025
#62
🇬🇧 Great Britain - Running
20/02/2025
#99
🇬🇧 Great Britain - Running
19/02/2025
#80
🇬🇧 Great Britain - Running
18/02/2025
#63
🇬🇧 Great Britain - Running
11/02/2025
#72
🇬🇧 Great Britain - Running
15/11/2024
#79
🇬🇧 Great Britain - Running
14/11/2024
#57

Spotify

No recent rankings available

Shared links between episodes and podcasts

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https://www.instagram.com/sub3podcast
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RSS feed quality

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Score global : 33%

Publication history

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Week 12, the race

Season 1 · Episode 13

Wednesday, September 18, 2024 • Duration 41:01

In Episode 12, we head into the twelfth week of marathon training, a week that ends with the Richmond Marathon Elliots chance to reach the goal of the podcast. We discuss the lead up to the race and the race in detail.

Mads then shares how he got on during his half marathon pacing a family member.

Finally, we finish off with some lessons learnt throughout the podcast before signing off.

Whether you're aiming for a sub-3 marathon or simply love the sport of running, this episode is packed with insights and inspiration just for you.

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Week 11 review and an interview with Arnas

Season 1 · Episode 12

Wednesday, September 11, 2024 • Duration 59:07

In Episode 12, we run into the eleventh week of marathon training, a week that kicks off the 2 week taper. This week we focus our discussions on the 2 most important sessions, a tempo run and an interval session, we share our approaches and experiences from each session.

We then talk race plan and the nutrition leading up to the race on Sunday.

Mads then gives us an update on his running and how he's progressing towards his half marathon in a week.

Next, we preview what's ahead in the second week of taper, week 12, and then we're joined by Arnas, who shares some inspirational insights how he's been able to achieve some incredible time and his approach to balancing running with life.

Whether you're aiming for a sub-3 marathon or simply love the sport of running, this episode is packed with insights and inspiration just for you.

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Week 10 review and an interview with Colin

Season 1 · Episode 11

Wednesday, September 4, 2024 • Duration 58:23

In Episode 11, we head into the tenth week of marathon training, a week that aims to round off training with a couple of tough sessions before we drop into the taper. This week we focus our discussions on the 2 most important sessions, a 14 x 1km interval session and a 20 mile (32km) long run, we share our approaches and experiences from each session.

Mads then gives us an update on his running and how he's progressing towards his half marathon in a couple of weeks.

Next, we preview what's ahead in the first week of taper, week 11, and then we're joined by Colin, who shares how over the course of a year he was able to get himself to a sub 3 and how he approached his training. One thing that stuck with us after speaking to Colin was his focus on enjoying the training and process, this helped us reflect on our own mentality going into the training block.

Whether you're aiming for a sub-3 marathon or simply love the sport of running, this episode is packed with insights and inspiration just for you.

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Week 9 review and an interview with Ed

Season 1 · Episode 10

Wednesday, August 28, 2024 • Duration 01:08:06

In Episode 10, we sprint into the ninth week of marathon training, a week that was (spoiler alert) rounded off with a personal best from Elliot. This week we focus our discussions on the 2 most important sessions, a 3km + 8x1km + 3km interval and a half marathon at race effort, we share our approaches and experiences from each session.

Mads then gives us a fantastic update on his running and how he's progressing, along with a new goal in the next couple of weeks.

Next, we preview what's ahead in week 10, and then we're joined by Ed, who paints an incredible picture of his sub 3 in Amsterdam and his journey leading up to it, I could picture the race as he tells it and he shares some really interesting perspectives on his training to get him there.

Whether you're aiming for a sub-3 marathon or simply love the sport of running, this episode is packed with insights and inspiration just for you.

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Week 8 review and an interview with Marcus

Wednesday, August 21, 2024 • Duration 01:12:14

In Episode 9, we jog into the eighth week of marathon training, a week that Elliot managed to smash. A week that included some very marathon specific sessions, we'll share our approaches and experiences from each session. Also Mads shares how his habit impacts his running and what he's doing to tackle it. Next, we preview what's ahead in week 9, and then we're joined by Marcus, co-founder of the one percent running club who aim to support and elevate runners from diverse backgrounds. Marcus shares some incredible insights from his multiple sub 3 hour marathons including Boston and London. We hear how his training has evolved over the years and some key lessons he's taken from his years of training.

Whether you're aiming for a sub-3 marathon or simply love the sport of running, this episode is packed with insights and inspiration just for you.

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Week 7 review and an interview with Ian

Season 1 · Episode 8

Wednesday, August 14, 2024 • Duration 53:54

In Episode 8, we sprint into the seventh week of marathon training a week that Elliot managed to complete 100% according to plan. A week that felt like a lot of pressure given the focus on very marathon specific sessions, we'll share our approaches and experiences from each session. Next, we preview what's ahead in week 8, and then we're joined by Ian, who shares some great insights his training, how he ended up with a sub 3 goal, and shares an amazing story that personifies how runners support one another. You don't want to miss this one. Whether you're aiming for a sub-3 marathon or simply love the sport of running, this episode is packed with insights and inspiration just for you.

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Week 6 review and an interview with Grant

Season 1 · Episode 7

Wednesday, August 7, 2024 • Duration 41:21

In Episode 7, we jump into the sixth week of marathon training a week that got closer to the plan but still missed the mark for Elliot, we'll share our approaches and experiences from each session.

Next, we preview what's ahead in week 7, and then we're joined by Grant, who shares some great insights on working with a coach, weekly mileage and learning over the years leading to his 2:51 marathon, you don't want to miss this one.

Whether you're aiming for a sub-3 marathon or simply love the sport of running, this episode is packed with insights and inspiration just for you.

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Week 5 review and an interview with Craig

Season 1 · Episode 6

Wednesday, July 31, 2024 • Duration 52:34

In Episode 6, we jump into the fifth week of marathon training a week that did not go to plan for Elliot but for Mads a perfect week, we'll share our approaches and experiences from each session.

Next, we preview what's ahead in week 6, and then we're joined by Craig, who shares what he's been focused on and learning over the years leading to his 2:56 marathon, you don't want to miss this one.

Whether you're aiming for a sub-3 marathon or simply love the sport of running, this episode is packed with insights and inspiration just for you.

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Week 4 review and an interview with James

Season 1 · Episode 5

Wednesday, July 24, 2024 • Duration 01:00:19

In Episode 5, we speed into the fourth week of marathon training, sharing our personal approaches and experiences with each session. We also give an update from Claude our AI tool of choice following an improvement in the consistency of the my heart rate data.

Next, we preview what's ahead in week 5, and then we're joined by James, who shares his exciting journey to achieving a sub-3-hour marathon. James has 2 sub 3s under his belt, with his best time being 2:50.

Whether you're aiming for a sub-3 marathon or simply love the sport, this episode is packed with insights and inspiration just for you!

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Week 3 review and an interview with Paul

Season 1 · Episode 4

Wednesday, July 17, 2024 • Duration 48:45

In Episode 4, we speed into the third week of marathon training, sharing our personal approaches and experiences with each session. We also dive into a recent discovery about the accuracy of my heart rate data and discuss the potential of AI in assessing performance against the training plan—more to come on that once it's sorted.

Next, we preview what's ahead in week 4, and then we're joined by Paul, who shares his incredible journey to achieving a sub-3-hour marathon. Paul has completed 13 marathons and has adapted his approach over the years.

Whether you're aiming for a sub-3 marathon or simply love the sport, this episode is packed with insights and inspiration just for you!

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Sub 3 – Details, episodes & analysis

Podcast details

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Apple Podcasts

Spotify

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Related Shows Based on Content Similarities

Apple Podcasts

Spotify

Sub 3 – Details, episodes & analysis

Podcast details

Recent rankings

Apple Podcasts

Spotify

Shared links between episodes and podcasts

Instagram1

RSS feed quality and score

Publication history

Latest published episodes

Similar podcasts and content

Related Shows Based on Content Similarities

Related Shows Based on Content Similarities

Instagram1

Apple Podcasts

Spotify