Boston Qualifier Training

Men's BQ Times

• • 18-34: 3:00:00 (6:52/mile pace)
• • 35-39: 3:05:00 (7:03/mile pace)
• • 40-44: 3:10:00 (7:15/mile pace)
• • 45-49: 3:20:00 (7:38/mile pace)
• • 50-54: 3:25:00 (7:49/mile pace)
• • 55-59: 3:35:00 (8:12/mile pace)
• • 60-64: 3:50:00 (8:46/mile pace)
• • 65-69: 4:05:00 (9:20/mile pace)
• • 70-74: 4:20:00 (9:54/mile pace)
• • 75-79: 4:35:00 (10:29/mile pace)
• • 80+: 4:50:00 (11:03/mile pace)

Women's BQ Times

• • 18-34: 3:30:00 (8:00/mile pace)
• • 35-39: 3:35:00 (8:12/mile pace)
• • 40-44: 3:40:00 (8:23/mile pace)
• • 45-49: 3:50:00 (8:46/mile pace)
• • 50-54: 3:55:00 (8:58/mile pace)
• • 55-59: 4:05:00 (9:20/mile pace)
• • 60-64: 4:20:00 (9:54/mile pace)
• • 65-69: 4:35:00 (10:29/mile pace)
• • 70-74: 4:50:00 (11:03/mile pace)
• • 75-79: 5:05:00 (11:38/mile pace)
• • 80+: 5:20:00 (12:12/mile pace)

The Cutoff Reality

Note: Due to high demand, the BAA typically requires runners to beat their BQ time by 5-10 minutes to actually gain entry. Plan to run 5-7 minutes faster than your age group standard.

Determine If BQ Is Realistic

Your VT2 (lactate threshold) predicts sustainable marathon pace. Testing shows if your current fitness supports your BQ goal or if you need more training time.

• • VT2 heart rate correlates with marathon pace
• • VO₂ max indicates aerobic capacity ceiling
• • Compare current fitness to BQ pace requirements
• • Set realistic timeline for BQ attempt
• • Identify if you need more base or threshold work

Optimize Training Zones

BQ training requires precise intensity control. Testing provides exact zones:

• • Zone 2 (below VT1): Easy runs, long runs, recovery
• • Zone 3 (VT1-VT2): Tempo runs, marathon pace work
• • Zone 4 (at VT2): Threshold intervals, lactate clearance
• • Zone 5 (above VT2): VO₂ max intervals, speed work
• • Avoid "gray zone" training that wastes time

Race Day Pacing Strategy

Know exactly what heart rate to target on race day:

• • BQ pace should be at or slightly below VT2
• • Start conservative: 5-10 bpm below VT2 for first 10 miles
• • Settle into VT2 heart rate for miles 10-20
• • Accept heart rate drift in final 10K (pace may slow)
• • Avoid going above VT2 early-you'll pay later

Track Training Progress

Retest every 8-12 weeks to verify improvements:

• • Baseline test at start of training block
• • Mid-training test to check progress
• • Pre-race test to confirm readiness
• • Track VO₂ max and VT2 improvements
• • Adjust zones as fitness improves

Weeks 1-4: Base Building

• • 80% of running in Zone 1-2 (below VT1)
• • Long run: 12-16 miles at Zone 2
• • Weekly mileage: 40-50 miles
• • 1x per week: Tempo run 4-6 miles at Zone 3
• • Focus: Build aerobic foundation

Weeks 5-8: Threshold Development

• • Continue 70-80% Zone 1-2 volume
• • Long run: 14-18 miles, last 6-8 at marathon pace (Zone 3)
• • Weekly mileage: 45-55 miles
• • 1x per week: Threshold intervals (3-5x1 mile at Zone 4)
• • 1x per week: Tempo run 6-8 miles at Zone 3

Weeks 9-12: Peak Training

• • Maintain 70% Zone 1-2 base
• • Long run: 18-20 miles with marathon pace segments
• • Weekly mileage: 50-60 miles (peak week)
• • 1x per week: Threshold work (Zone 4)
• • 1x per week: Marathon pace run 10-13 miles (Zone 3)
• • Optional: 1x per week VO₂ max intervals (Zone 5)

Weeks 13-16: Taper

• • Reduce volume by 20-30% each week
• • Maintain intensity but cut duration
• • Week 13: 40-45 miles, last long run 16 miles
• • Week 14: 30-35 miles, last quality workout
• • Week 15: 20-25 miles, easy running only
• • Week 16 (race week): 10-15 miles, rest 2 days before race

Running Easy Days Too Hard

Most runners do easy runs in Zone 3 when they should be in Zone 2. This prevents recovery and limits hard day quality. True Zone 2 feels "too easy" but builds endurance without fatigue.

Not Running Hard Days Hard Enough

Fatigued from too much Zone 3, you can't hit true Zone 4-5 efforts on quality days. Proper recovery allows you to truly push when it matters.

Starting Race Too Fast

Adrenaline pushes you above VT2 early. You feel great until mile 18, then crash. Heart rate monitoring prevents this classic BQ mistake.

Neglecting Aerobic Base

Focusing only on threshold and speed work without sufficient Zone 2 volume. Marathon performance requires huge aerobic base-80% of training should be easy.

Male, Age 37, Goal: Sub-3:05

Baseline test: VO₂ max 54 ml/kg/min, VT2 at 168 bpm. Previous marathon: 3:18 (too slow for BQ).

Training: 16 weeks using tested zones. 80% Zone 1-2, 20% Zone 4-5. Strict heart rate discipline on easy days.

Result: Ran 3:02:45 at CIM. Qualified for Boston with 2:15 cushion. VO₂ max improved to 57 ml/kg/min at retest.

Female, Age 42, Goal: Sub-3:40

Baseline test: VO₂ max 48 ml/kg/min, VT2 at 162 bpm. Previous attempts: 3:48, 3:52 (both missed BQ).

Training: Discovered she was running easy days too hard (Zone 3 instead of Zone 2). Slowed down easy runs, increased volume.

Result: Ran 3:36:12 at Grandma's Marathon. BQ by 3:48. Finally nailed pacing by staying at VT2 heart rate.

Male, Age 51, Goal: Sub-3:25

Baseline test: VO₂ max 51 ml/kg/min, VT2 at 155 bpm. Masters runner, first BQ attempt.

Training: 20 weeks using zones. Focused on building massive Zone 2 base. Threshold work once per week.

Result: Ran 3:19:33 at Chicago Marathon. Qualified with 5:27 cushion. Gained entry to Boston on first attempt.

Fast Course Characteristics

Look for these features in BQ-friendly marathons:

• • Net downhill or flat: Elevation loss helps but not required
• • Cool temperatures: 40-55°F ideal for marathon performance
• • Fall timing: October-November best weather in most locations
• • Point-to-point or loop: Avoids out-and-back headwind issues
• • Large field: Easier to find pace groups and drafting partners

Popular BQ Marathons

Top choices for qualification attempts:

• • California International (CIM): Sacramento, December-fast, flat, cool
• • Grandma's Marathon: Duluth, MN, June-net downhill, scenic
• • Chicago Marathon: October-flat, fast, huge field
• • Berlin Marathon: September-world record course, flat
• • Steamtown Marathon: Pennsylvania, October-net downhill
• • Eugene Marathon: Oregon, April-flat, runner-friendly

Courses to Avoid for BQ

Save these for after you qualify:

• • Boston Marathon (ironically slow due to Newton Hills)
• • Big Sur (beautiful but hilly, coastal winds)
• • Any marathon with significant elevation gain
• • Summer marathons in hot climates
• • Small marathons with limited pace group support

Phase 1: Base Building (12-16 weeks)

Goal: Build massive aerobic engine

• • Testing: Baseline test at start of phase
• • Training: 90% Zone 1-2, 10% Zone 3-4
• • Volume: Build from 30 to 50+ miles/week
• • Long runs: Progress to 18-20 miles at Zone 2
• • Focus: Consistency, injury prevention, aerobic adaptation

Phase 2: Threshold Development (8-10 weeks)

Goal: Raise lactate threshold (VT2)

• • Testing: Retest to verify base improvements, adjust zones
• • Training: 80% Zone 1-2, 20% Zone 3-4
• • Key workouts: Tempo runs, threshold intervals, marathon pace runs
• • Volume: Maintain 45-55 miles/week
• • Focus: Increase sustainable pace at VT2

Phase 3: Race-Specific Training (12-16 weeks)

Goal: Prepare for BQ attempt

• • Testing: Pre-race test 12-16 weeks out for final zone adjustment
• • Training: Marathon-specific plan (see 16-week plan above)
• • Volume: Peak at 50-60 miles/week
• • Key workouts: Long runs with marathon pace, threshold work
• • Focus: Race simulation, pacing practice, taper execution

Phase 4: Recovery & Reassessment (4-8 weeks)

Goal: Recover from race, plan next attempt if needed

• • Testing: Post-race test 4-6 weeks after marathon
• • Training: Easy running, cross-training, rest
• • Volume: 20-30 miles/week, gradually rebuilding
• • Analysis: Review race data, identify limiters
• • Planning: If BQ achieved: celebrate! If not: identify what needs work

RMR Testing for Weight Management

Resting metabolic rate testing reveals exact calorie needs:

• • Know precise daily calorie needs for training
• • Optimize race weight without compromising training
• • Avoid under-fueling that leads to injury or poor performance
• • Calculate training day vs. rest day calorie targets
• • Typical BQ runners: 1,400-2,000 RMR + training calories

Race Day Fueling Based on Zones

Your VT2 determines carbohydrate needs:

• • Racing at VT2 = high carb utilization (60-70% of calories from carbs)
• • Target: 60-90g carbs/hour during marathon
• • Practice fueling during long runs at marathon pace
• • Test gels, chews, sports drinks in training
• • Avoid trying new fueling on race day

Training Nutrition by Zone

Match fueling to training intensity:

• • Zone 2 long runs: Can train fasted or low-carb to improve fat oxidation
• • Zone 3-4 workouts: Need carbs before and during for quality
• • Zone 5 intervals: High carb availability essential
• • Recovery: Protein + carbs within 30-60 minutes post-workout

Trusting Your Zones on Race Day

The hardest part: holding back when you feel great at mile 5. Your heart rate monitor is your governor. When adrenaline says "go faster," your zones say "stay disciplined." Trust the data. Every runner who blows up at mile 20 felt great at mile 10.

Breaking the Marathon into Segments

Miles 1-10: Conservative. Stay 5-10 bpm below VT2. Bank energy.
Miles 10-20: Settle into VT2. This is your race pace. Stay steady.
Miles 20-26.2: Accept heart rate drift. Maintain effort, let pace vary. This is where BQ is won or lost.

Handling the Inevitable Doubts

Around mile 18-20, everyone questions if they can hold pace. This is normal. Your zones prepared you for this. You've done the training. The test showed you're ready. Trust the process. The last 10K is about mental toughness, not fitness.

Can testing predict if I'll qualify for Boston?

Testing shows if your current fitness supports your BQ goal. Your VT2 correlates with sustainable marathon pace. We can provide guidance on realistic timelines, but actual race performance depends on training, pacing, and conditions.

When should I get tested before my BQ attempt?

Ideal timing: 12-16 weeks before race (start of training block) to establish zones. Optional mid-training retest at 6-8 weeks to verify improvements and adjust zones.

What if my test shows I'm not ready for BQ?

Testing provides honest assessment. If current fitness doesn't support BQ, we'll identify what needs improvement (aerobic base, threshold, etc.) and suggest timeline for qualification attempt.

Do I need to run on race day with a heart rate monitor?

Highly recommended. Heart rate provides real-time feedback on effort level. Prevents starting too fast and helps maintain steady effort when pace varies due to hills or wind.

Can I use power or pace instead of heart rate?

Running power meters work but are less common. Pace alone is unreliable (varies with hills, wind, fatigue). Heart rate is most practical and reliable metric for marathon pacing.

How many times should I attempt BQ before succeeding?

Most runners qualify within 1-3 attempts. First attempt teaches pacing lessons. Second attempt applies those lessons. Testing before each attempt shows fitness progress and adjusts zones as you improve.

Is BQ harder now than it used to be?

Yes. The BAA tightened standards in 2020, and cutoff times (time needed beyond BQ standard) have increased to 5-10 minutes due to demand. This makes testing even more valuable-you need every advantage to not just meet but exceed your BQ standard.