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PodcastSub 3

How to Run a Sub 3 Marathon with Jessica, Kelley and Gwen

By January 25, 2019April 14th, 2022No Comments

“When you are at the end of a marathon, and all your mind wants you to do is to stop, try going faster! What your legs really need is some type of change, so practicing that and mentally wrapping your head around the fact that you are not going to die if you do.” 

– Kelley Puckett

Jessica Dorsey, Kelley Puckett and Gwen Ostrosky are 3 badass runners with a lot of Marathon experience. Recently all three ran a Sub 3 Marathon at CIM in Sacramento, with times between 2:59 and 2:54!!

There are different ways to reach a marathon PR goal. In today’s episode of The Extramilest Show, these 3 women share:

  • their training approach, details of their speedwork, long runs and cross training
  • their Sub 3 marathon race strategies and execution
  • how they overcame tough spots in training and in their race
  • advice for athletes looking to run a Sub 3 marathon, Boston Qualifier or Marathon PR

The Extramilest Show on iTunes

Question of the day, what was one of your key takeaways from this conversation. Please let me know in the comments below!



  • Jessica’s running background [1:50]
  • How Jessica increased her training volume from 25 miles to 58 miles per week [2:25]
  • How Kelley overcame a foot fracture  [4:30]
  • The 3 quality workouts that Kelley focused on her Sub 3 Marathon: tempo, speedwork and long run. [6:00]
  • Gwen’s running background with 25 marathons and how she overcame her marathon running plateau to improve [8:00]
  • Why Gwen gave herself permission to fail in training workouts and how this changed her mindset about training [10:20]
  • Examples of Jessica’s longer workouts [12:00]
  • Jessica’s 1/2 marathon PR of 1:23 in this training cycle [14:00]
  • Jessica’s speedwork was at a slower pace than she had done in previous training cycles [14:50]
  • Kelley explaining to find what works best for you personally to become a faster runner, what excites you [16:05]
  • Kelley’s cross training in the form of boxing 2 to 3 times a week [17:00]
  • Kelley’s treadmill speed workouts [17:20]
  • Mixing up your speed during workouts [18:40]
  • The importance of having fun during your workouts [19:25]
  • How Gwen slowed down her weekly speed workouts a bit for faster recovery [20:10]
  • Gwen’s long runs to train her body and mind [21:15]
  • Jessica’s honest answer about her “not good” approach to nutrition and sugar, and what she feels can be improved [23:30]
  • Kelley’s vegetarian approach to nutrition [26:10]
  • Kelley often trains without taking in any calories, even on 20 milers [27:00]
  • Gwen’s changed cold turkey into a stricter nutritional approach, cutting out some sugars [28:20]
  • How Gwen prepares the routine of race day, so there are no surprises [29:32]
  • Jessica’s race day strategy and execution [30:40]
  • Jessica’s nutritional schedule for race day [33:30]
  • Kelley’s race day strategy and execution, importance of holding back on the uphills [34:20]
  • Why Kelley stops and drinks at aid stations vs running through them fast [36:18]
  • The mindset Kelley has at the last part of her race [37:05]
  • Gwen’s strategy to run the first 1/2 marathon in 1:30 to reach her Sub 3 Goal [38:15]
  • How Gwen’s last 6 miles / 10 km went on race day, during tough miles [42:00]
  • How Jessica gets through tough spots at the end of a marathon [46:20]
  • Kelley’s approach to break races up in smaller sections, easier on the mind to be present [51:10]
  • What would Kelley do differently for her next marathon training and race day? [53:25] 
  • The three things Gwen would do differently for her next Sub 3 Marathon [55:00] 
  • What Jessica would change for her next training cycle and race [56:40]
  • Jessica’s Olympic Qualifying Goal of Sub 2:45 and what it will take to get there [58:00]
  • Upcoming race goals for Gwen, Kelley and Jessica [59:58]
  • What did their taper looked like before the CIM Marathon [1:02:40]
  • Tips and recommendations to run a Sub 3 Marathon and Boston Qualifier [1:05:57]

About Jessica Dorsey

I’ve been running since I was a kid, partly because I wasn’t good at any sports that involved coordination and partly because I’ve truly always enjoyed both the peace and exhilaration of a good run. I ran cross country and track in high school, but didn’t compete or train seriously for anything until after I had my first daughter 7 years ago. That’s when I trained for my first marathon. I was a busy tired new mom, and only ran 1-3 times a week (not recommended), yet finished in 3:32.

After that, I was hooked! And realized if I took it a bit more seriously, I could probably shave a lot of time off. Since then, I’ve ran 10 marathons total, with two sub 3s. When I’m not actually running or running after my two daughters, I am busy running the company I launched last year- Wambas! A sports bra line designed for runners like myself in mind with a large, built in pocket with EMF protection. One could say that I’m run obsessed 😉 Strava Jessica Dorsey – 2:54:26 PR

About Kelley Pucket

I grew up playing soccer so my love of running started young. I ran my first marathon in 2007 and didnt look back. Since then I have run over 30 marathons…many of which were races I was coaching. I coached Team In Training for about 8 seasons and coach Nutribullet for two seasons. I have also run multiple 50k, 50 mile and 100 mile races including AC100 twice and most recently, the CCC 100k in Chamonix, France. I have worked in marketing for the majority of my career and just left my 9 year position at Paramount Pictures to start my current job as Run Brand lead at Goodr! Strava Kelley Pucket – 2:59:21 PR

About Gwen Ostrosky

I ran my first marathon in 2000 in college while living in Chicago because the energy was contagious. I had been a hurdler in high school but there was no real outlet for that kind of running anymore. I ran my first Boston Marathon in 2005 but it was all just for fun without a competitive drive. When I moved to California in 2011 it was a whole new level of chill on the trails which I loved. I knew I would have to focus to take it to the next level in the road marathon and I wasn’t ready. I have always loved just running for fun and adventure and it was only recently that I found fun in marathon speed. Strava Gwen Ostrosky – 2:59:43 PR

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