Sub 3:00hr Marathon Pack – Gels & Race Fuel

Please refer to individual product pages for specific ingredients

A MARATHON IS AN EATING CONTEST WITH RUNNING.

A sub-3-hour marathon is long and hard enough for carbohydrate availability to matter. Stored glycogen is finite, so taking carbohydrate during the race provides an external fuel source and can help support performance as the kilometres accumulate.

The pack is built around a planned intake rather than emergency eating. That's the key scientific idea: start fuelling early, distribute carbohydrate across the race and practise the exact strategy in training. Modern endurance athletes often use mixed carbohydrate sources because glucose and fructose use partly different intestinal transport pathways, allowing higher total intakes when the gut is trained for them.

No bundle can guarantee a finish time. It can, however, stop 'forgot to eat for two hours' from becoming part of the pacing strategy.

The wall is complicated. Arriving there under-fuelled certainly doesn't help.

PRACTISE YOUR PLAN. THEN RACE WITH IT.

Use these products during your long runs to test your fuelling timing, fluid intake and gut tolerance before race day.

Plan your race-day intake around your expected sub-3-hour finish and the strategy you have tested in training. Start fuelling early and spread your planned intake across the race. Follow the individual product labels for preparation and serving instructions; mix Skratch Sport Hydration with water as directed on the bag.

The pack contains 10 regular PF30 gels, 2 PF30 caffeine gels and one 440g bag of hydration mix. Pack quantities are not instructions to consume everything during the marathon. The drink mix can also be used for preparation and training.

Choose whether and when to use the caffeine gels based on your tested caffeine plan. Account for caffeine from other products you use.

Plan fluids around conditions, your tested needs and the drinks available on course.

What is included in the CREWED Sub 3:00 Marathon Race Fuel Pack?
The Sub 3:00 Marathon Race Fuel Pack brings together endurance nutrition specifically selected for runners targeting a marathon around the three-hour mark, taking the guesswork out of building a race-day fuelling setup.

Who is the Sub 3:00 Marathon Race Fuel Pack designed for?
It is designed for runners targeting a sub-3-hour marathon who want a simple, pre-built fuelling approach based around their expected race duration.

Should I test the Sub 3:00 Marathon Race Fuel Pack before race day?
Yes. Test your planned products, timing and fluid intake during marathon-specific long runs before race day. Nothing in your race-day nutrition plan should be a surprise to your gut.

Does the Sub 3:00 Marathon Race Fuel Pack cover hydration as well as carbohydrates?
The pack is designed around race-day fuelling, but hydration requirements vary with conditions, sweat rate and the individual runner. Plan your fluid and electrolyte intake around what you've successfully tested in training.

Can I use this race pack for marathons other than Sydney Marathon?
Yes. The pack is based around expected marathon duration rather than one particular event, making it suitable as the basis of a fuelling plan for sub-3-hour marathon attempts across Australia.