Running News Daily

We looked at a ton of data from last year’s fall marathons to see what Boston Qualifier (BQ) runners did differently in training and racing

In our monthly column in partnership with Strava, we take a deep dive into compelling data points that reveal the more human side of sport. 

In 2023, a record-breaking 33,058 athletes applied for the 128th Boston Marathon. Of those, just 22,019 were accepted (pending final verification). Qualifying times are established for different age and gender categories. Still, with so many applicants, the unofficial cutoff times for acceptance were five minutes and 29 seconds faster than the official qualifying time many athletes push for.

Looking at data from several 2022 marathons, interesting trends emerge. We analyzed Strava data from the Berlin, Chicago, Marine Corps, New York City, CIM, and Valencia marathons. Here’s what the data tells us about qualifying for the Boston Marathon.

Before we get too deep into the data, it’s worth discussing the fact that the above courses have different course dynamics and demographics, which influence median finishing times. Berlin, CIM, and Valencia are all fast courses that attract folks gunning for a BQ. (Hola Valencia! Peep that four feet of total gain, with a net descent of 106 feet.) CIM has a particularly high percentage of BQs since it combines a fast course with a smaller field—many run CIM specifically to qualify for Boston.

Last year was a record-breaking heat year at the NYC Marathon, which resulted in an anomalously low negative-split rate. More than 2,000 runners didn’t cross the finish line in 2022, with temperatures soaring to 75 degrees with  75 percent humidity, which radically affected finishing times. We’ll still look at data from NYC, but 2022 was exceptional. Only 30 percent of runners at NYC who were aiming for a sub-three finish met that goal, and only half of runners looking to go sub-four did so.

Across all the marathons we analyzed, athletes had similar training. Most started at a base of around 20 miles a week and a 10-mile long run. On average, they worked up to a 30-mile week and a 20-mile long run. While there’s a slight variation in average miles per week (mpw), the training time in the peak week is similar (and each race has a different mix of target paces for participants).

CIM had the highest average mileage baseline and peak week, suggesting that it attracts more experienced runners with a specific goal in mind. CIM runners started with a 30 mpw base and progressed to a 50-mile peak week and 21-mile long run. BQ runners at CIM started with a 43-mile peak week (the highest of any marathon analyzed). When we just look at athletes who hit the BQ standard to equalize the field, CIM runners have a higher baseline and peak week.

While many newer distance runners tend to focus on flashy long runs, the distance of the longest run was not strongly correlated with a BQ. Comparing BQ runners and all other athletes, the distance of the longest run was 20 to 22 miles across each marathon. But, the base mileage was higher for BQ runners, bearing in mind that base volume matters more than the distance of any long run. BQ runners at CIM averaged 65 miles during their peak week, while the rest of the field averaged 50 mpw. Similarly, Chicago BQers averaged 57 miles during peak week, compared to the rest of the field’s 41 mpw peak week.

Interestingly, there was not a strong correlation between success on hillier courses and runners averaging more elevation gain in their training. Across all races, BQ runners did have more elevation in their training. For example, CIM and Berlin BQers had 15 percent more elevation gain in their training than runners who didn’t BQ (even when you control for average mileage). CIM runners hit the most vertical gain, averaging 100 feet of elevation gain per mile over the training cycle.

There’s no teacher like experience, and marathons are no different. Runners who finished one of the above races between 2:30 and 2:59 on average have completed six previous marathons. Runners who finished between 4:00 and 4:30 had completed, on average, four previous marathons. Experience helps with pacing, fueling, and other elements of the marathon that are sometimes only learned through trial and error.

Keep easy days easy. There’s a strong positive correlation between keeping training runs intentionally slower than race pace and runners hitting their goal pace (defined as the pace runners averaged over the first eight miles of the marathon). Running slower than marathon effort helps build dense capillary beds, strengthen the heart, increase stroke volume (the amount of blood your heart can pump per beat), and increase the endurance capabilities of your muscle fibers by increasing the number of mitochondria in muscle cells. Running too fast causes the breakdown of bone and muscle tissue at a rate that can’t be outpaced in recovery; plus it makes the body less efficient at processing oxygen.

Runners that kept easy runs about 30 percent slower than goal pace had a 27 percent success rate, finishing at or close to their goal time. For runners who did easy runs only 10 percent slower than their goal pace (the approach of about a third of the runners analyzed), only 19 percent met their goal time, equating to a 31 percent reduction in success rate. Of runners who did “easy” days around marathon pace, only 14 percent hit their goal time.

Faster runners, who are more experienced, keep easy runs easier. Runners who finish in 2:30, on average, run their easy days 29 percent slower than goal pace. Compare this with runners who finish an hour later in 3:30, whereas the average runner ran their easy days just 11 percent slower than race pace, and only 20 percent hit their goal finish time.

Runners aiming for a 3:00 marathon (6:52 mile-pace) should shoot for easy days between 7:48 and 8:36. Runners looking to hit a 3:30 time (8:01 mile-pace) should strive for easy days between 9:02 and 9:56, and 4-hour marathoners (9:09 mile-pace) should shoot to keep easy days between 10:11- and 11:11-minute miles. As demonstrated by the data, to go fast, you have to learn to run slow.

Of all the courses, CIM and Valencia had the highest percentage qualifying for Boston, with 32 percent of the field BQing. Only six percent of NYC runners hit the Boston standard (heat!), and the Marine Corps Marathon, popular amongst beginner runners, had a similar qualifying rate. At Chicago and Berline, 18 percent of the runners qualified.

NYC and Marine Corps had the slowest median finish time, just over 4:30, averaged across all runners (NYC usually runs faster in cooler years). NYC is also the largest race, with over 47,000 competitors (compared to CIM’s 10,000). Valencia had the quickest average finish time (3:28), with a relatively small field of 30,000 runners.

Even more than gain and loss, the strongest predictor of BQ success was a negative split, running the second half of the race faster than the first. Take, for instance, Kelvin Kiptum’s recent world record win in Chicago, in which Kiptum ran a 59:47 negative split to run just 35 seconds over the two-hour barrier.

Just three percent of NYC runners (the heat! The humidity!) negative split in the rising temps, again pointing to an outlier year in NYC. Eleven percent of runners negative split both Chicago and Marine Corps, but experience won out in the Chicago crowd, with its 18 percent BQ rate, eclipsing Marine Corps’ six percent (a race that traditionally has more beginner runners).

Berlin and CIM both boosted a 16 percent negative split rate, though a higher percentage (32 percent) of CIM runners hit the BQ compared to Berlin’s 18 percent. Valencia had the highest percentage of negative splits. Still, a significant portion of that can be attributed to the extremely flat course, with just enough downhill to boost speed but not enough to bash the quads too badly.

So, if you’re searching for an elusive BQ, here’s what the data show: slow your runs down, choose your course wisely, shoot for a negative split, and remember that practice makes perfect. It may take a couple of marathons to get it absolutely right, but that experience will be invaluable.

The prospect of seeing one of athletics' biggest stars back on the track is growing stronger, with Jakob Ingebrigtsen reportedly targeting a return to competition later this summer following his recovery from Achilles tendon surgery.

According to comments made by his agent, Daniel Wessfeldt, in an interview with Norwegian media, the double Olympic champion could make his long-awaited comeback at one of three major European meetings in July. The leading options under consideration are the Monaco Diamond League on July 10, the Hungarian Athletics Grand Prix on July 14, and the London Diamond League on July 18.

For athletics fans, the possibility of Ingebrigtsen lining up in London would add another layer of excitement to an already highly anticipated Diamond League meeting. The Norwegian middle-distance sensation has become one of the sport's most dominant figures in recent years, collecting Olympic, world and European titles while consistently rewriting record books.

His 2026 campaign was put on hold after he underwent surgery on his Achilles tendon earlier this year, forcing him to focus on rehabilitation rather than competition. Since then, questions have surrounded when the 24-year-old would be ready to return to racing.

The latest update suggests that decision will largely depend on how his training progresses over the coming weeks. If recovery continues according to plan, July could mark the beginning of his return to elite competition ahead of the latter stages of the season.

A comeback at either Monaco, Budapest or London would immediately place Ingebrigtsen back among the sport's biggest storylines. Each meeting is renowned for producing world-class performances, and any appearance by the Norwegian would attract significant attention from fans eager to see how quickly he can regain top form after his injury setback.

While no final decision has been confirmed, the signs are increasingly positive. After months away from competition, Jakob Ingebrigtsen appears to be edging closer to a return, with London's Diamond League meeting emerging as one of the most intriguing possibilities on his road back to the track.

Should his recovery continue smoothly, athletics could soon welcome back one of its brightest and most influential stars.

What should have been the defining moment of Emad Bashir-Mohammed's young running career instead turned into one of the most talked-about controversies in American road racing this year.

The 23-year-old crossed the finish line first in the men's citizen's race at the prestigious Bolder Boulder 10K on Memorial Day in Colorado, stopping the clock at an impressive 29:50. His performance was not only a commanding victory but also one of the fastest winning times ever recorded in the event's long and celebrated history. Bashir-Mohammed finished eight seconds clear of his nearest challenger and appeared to have secured a breakthrough triumph.

For nearly two hours, he was the undisputed winner.

Then everything changed.

Race officials announced that Bashir-Mohammed had been disqualified after determining that he had started in the wrong wave. According to Bolder Boulder regulations, he had been assigned to the AA wave but lined up with the faster A wave, which began earlier. Event rules allow runners to move backward into a slower wave, but prohibit athletes from advancing into a faster one.

As a result, Bashir-Mohammed's victory was erased from the record books.

The citizen's title was subsequently awarded to Nickolas Scudder, who crossed the line second in 29:58. The promotion handed Scudder back-to-back citizen's race victories, while Bashir-Mohammed was left to grapple with the disappointment of losing a win he believed he had earned on the road.

The disqualification has since ignited widespread debate across the running community.

Bashir-Mohammed maintains that he did not intentionally violate the rules. He claims that after collecting his AA bib, he spoke with race personnel and was permitted to start with the A wave after presenting evidence of his recent performances. In a statement shared after the race, he expressed frustration over the decision, arguing that his goal was simply to compete against the strongest field available and produce the fastest time possible.

Race organizers, however, stood firmly behind their ruling. Officials stated that wave-assignment regulations are clearly communicated in pre-race information and reiterated during packet collection. They also noted that hundreds of participants are disqualified each year for moving into faster start groups, emphasizing that consistent enforcement is necessary to maintain fairness for all competitors.

The incident has divided opinion among runners and fans alike. Some believe the rules must be applied equally regardless of an athlete's finishing position, arguing that wave assignments are a fundamental part of race organization. Others feel the punishment is harsh, particularly if Bashir-Mohammed genuinely received approval to move up before the start.

What remains undisputed is the quality of his performance. On the roads of Boulder, Bashir-Mohammed demonstrated the fitness and speed required to outrun the field by a significant margin. Yet in road racing, crossing the finish line first is only part of the equation. Compliance with race regulations carries equal weight.

For Bashir-Mohammed, the day will be remembered as a painful lesson in the fine margins that can define elite competition. A remarkable run delivered a memorable victory, but a dispute over wave placement ultimately overshadowed the achievement, leaving behind a controversy that continues to fuel discussion throughout the running world.

A fast race, a costly administrative error, and a debate that may linger long after the finish-line tape has been packed away.

The men's 100 metres at the 2026 Rome Diamond League is shaping up to be one of the most anticipated sprint races of the season, with an exceptional field featuring some of the fastest men in the world.

Scheduled for Thursday, June 4, at the iconic Stadio Olimpico in Rome, the race will bring together reigning stars, established champions and emerging talents in a contest that promises fireworks from the moment the gun goes off.

Kenya's Ferdinand Omanyala headlines a world-class lineup that includes American sprint sensation Noah Lyles, Botswana's Olympic champion Letsile Tebogo, Jamaica's explosive Ackeem Blake, South Africa's ever-consistent Akani Simbine and Italy's hometown hero Lamont Marcell Jacobs. With personal bests ranging from 9.77 to 9.97 seconds, the field is packed with athletes capable of producing something special on the Diamond League stage.

Omanyala, the African record holder with a blistering personal best of 9.77 seconds, arrives in Rome eager to continue his strong early-season form and prove he can challenge the very best on the global circuit. The Kenyan star has built a reputation as one of the fastest starters in world sprinting and will be looking to make a statement against an elite field.

Standing in his way is world champion Noah Lyles, whose personal best of 9.79 seconds places him among the fastest athletes in history. The American remains one of the sport's biggest attractions and will be determined to add another Diamond League victory to his impressive résumé.

The race also marks a major test for Olympic champion Letsile Tebogo. The Botswanan star has rapidly become one of athletics' most exciting talents, while Ackeem Blake continues to establish himself as a serious contender on the international sprint scene.

Adding further intrigue is the presence of Italy's Lamont Marcell Jacobs. Competing on home soil, the Tokyo Olympic champion will enjoy passionate local support as he seeks to deliver a memorable performance in front of the Roman crowd.

South Africa's Akani Simbine, Cameroon's Emmanuel Eseme, Great Britain's Jeremiah Azu and rising American talent Jordan Anthony complete a field that boasts remarkable depth and quality.

Men's 100m Entry List – Rome Diamond League 2026

Ferdinand Omanyala (Kenya) – PB: 9.77

Noah Lyles (USA) – PB: 9.79

Lamont Marcell Jacobs (Italy) – PB: 9.80

Akani Simbine (South Africa) – PB: 9.82

Letsile Tebogo (Botswana) – PB: 9.86

Ackeem Blake (Jamaica) – PB: 9.88

Jordan Anthony (USA) – PB: 9.91

Emmanuel Eseme (Cameroon) – PB: 9.96

Jeremiah Azu (Great Britain) – PB: 9.97

With multiple national record holders, global champions and Olympic medal contenders sharing the same start line, the Rome Diamond League men's 100m could deliver one of the fastest races of the year. For sprint fans around the world, all eyes will be on Rome as a stellar cast battles for supremacy over athletics' blue-riband distance.

Audrey Werro announced her arrival as one of the early stars of the 2026 outdoor season with a commanding victory in the women’s 800 metres at the Rabat Diamond League, producing a performance that exceeded even her own expectations.

The Swiss middle-distance talent surged to victory in a brilliant 1:56.56, breaking the meeting record and delivering one of the fastest times recorded worldwide this season. In a race packed with quality, Werro displayed exceptional composure, confidence, and finishing strength to separate herself from the field and stamp her authority on the event.

What made the performance even more remarkable was the athlete's surprise at the level she had already reached so early in the campaign.

"I was not expecting such a strong start to the season," Werro admitted after the race.

The race unfolded at a relentless pace, but Werro remained perfectly positioned throughout. As the athletes approached the bell lap, she glanced at the clock and immediately sensed something special was within reach.

"When I saw the time at the bell, I felt really confident," she said. "I'm really happy with the Meeting Record and looking forward to the rest of the season."

Her confidence proved justified. Maintaining her rhythm over the final 400 metres, Werro powered down the home straight to secure the victory and rewrite the Rabat meeting record books in the process.

The performance sends an early warning to her rivals ahead of a season that promises major championships and high-profile Diamond League battles. Beyond the record-breaking time, Werro's display highlighted her growing maturity as a racer, combining tactical awareness with impressive speed and endurance.

With the outdoor season only beginning, the 1:56.56 clocking suggests that even faster times could be on the horizon. If Rabat is any indication, Audrey Werro may be poised for the biggest season of her career.

Her emphatic victory in Morocco was more than just another Diamond League win—it was a statement of intent from an athlete determined to challenge the world's best throughout 2026.

The city of Boston is set to welcome back one of its most celebrated champions as Kenya’s Sharon Lokedi headlines a world-class field for the 2026 B.A.A. 10K presented by Mass General Brigham Cancer Institute on June 21.

Fresh from another remarkable victory at the Boston Marathon in April, Lokedi returns to the streets of Boston and Cambridge carrying both momentum and confidence as she aims to defend the title she captured in dominant fashion last year.

The two-time Boston Marathon champion has developed a special connection with the historic race city. In 2025, she produced a course-record performance of 2:17:22 to win the Boston Marathon before returning this year to claim another victory in 2:18:51, the second-fastest winning time in the event’s storied history. Her success has cemented her status as one of the premier road runners in the world.

Lokedi will be making her first competitive appearance since her marathon triumph and arrives as the reigning B.A.A. 10K champion after clocking 31:39 over the challenging 6.2-mile course in 2025.

“Boston has become a very special place for me,” Lokedi said ahead of the race. “The atmosphere created by the fans and the community is unlike anywhere else. I’m excited to return and give everything I have to defend my title.”

The women’s race promises to be highly competitive. American Olympian Rachel Smith, who finished second at the Boston 5K in April, leads the domestic challenge. Kenya’s strong contingent includes African 10,000m champion Gladys Kwamboka, former B.A.A. 10K runner-up Stacy Ndiwa, and experienced road racer Viola Cheptoo. British Olympian Jessica Warner-Judd adds further international depth to a field packed with proven performers.

The men’s race is equally impressive, featuring elite athletes from 13 nations.

Ethiopia’s Dawit Seare enters as one of the leading contenders after capturing the 2025 Boston 5K title and bringing the fastest 10K personal best in the field at 27:21. Kenya will be represented by an accomplished group led by Alexander Mutiso, winner of the 2024 London Marathon and runner-up at last year’s New York City Marathon.

Patrick Kiprop also arrives in outstanding form after securing victory at the prestigious BolderBoulder 10K on Memorial Day, while Alex Masai returns looking to continue his strong record in Boston. Masai recently finished ninth at the Boston Marathon and has earned three top-ten finishes at the B.A.A. 10K.

Among the international stars making their mark is South Africa’s Adriaan Wildschutt, who makes his race debut after an impressive season highlighted by victory at the NYC Half Marathon in 59:30. Ethiopia’s Olympic bronze medallist Hagos Gebrhiwet adds further quality to the field, bringing a wealth of championship experience and previous success in Boston.

Canadian national 10K champion Andrew Alexander, two-time U.S. Olympian Hillary Bor, marathon standout Ryan Ford, and reigning USA 25K champion Andrew Colley complete a field stacked with talent and depth.

With defending champions, Olympic finalists, national champions and rising stars all converging on Boston, the 2026 B.A.A. 10K is shaping up to be one of the most competitive editions in recent memory. For Sharon Lokedi, however, the mission is simple: return to the city where she has repeatedly excelled and add another memorable chapter to her growing Boston legacy.