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Secrets Of The Sub-3 Ironman Marathon

  • By Susan Lacke
  • Published Aug 18, 2014
Kelly Williamson on her way to the win at 2014 Ironman Texas. Photo: Nick Morales


Today’s fastest female pros share their tips for a sub-three hour Ironman marathon.

Once thought to be a superhuman benchmark, a sub-three Ironman marathon is quickly becoming the new standard for the female pros of today’s racing scene.

It’s not an easy process, say Mirinda Carfrae, Caitlin Snow and Kelly Williamson, current female pros in the Sub-3 Club. However, there are training tips and tricks that have proven valuable to the development of a fast run.

Make Friends With The Marathon

In May 2014, Kelly Williamson ran a blistering 2:54:46 marathon en route to her first Ironman win at Texas. Only two years prior, Williamson saw the distance as “daunting.” Her breakthroughs came after not only accepting, but “mentally embracing” the marathon.

“As my body has been able to handle it, we have increased the long runs to 22-24 miles and I have come to not only respect but embrace that distance; especially the back half. I think that was really important in that I executed a lot of control over the first half, knowing that I had the strength to finish it out.”

RELATED: Kelly Williamson On Her First Ironman Victory

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FILED UNDER: Ironman / Run / Training TAGS: /

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