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 future of American distance running may have just announced itself.

Luke Surface, an 8th-grade student-athlete from North Raleigh Christian Academy in Raleigh, North Carolina, delivered a performance that stunned the track and field community after taking on some of the nation’s best high school runners at Nike Outdoor Nationals.

Competing at the legendary Hayward Field in Eugene, Oregon — one of the most iconic venues in American distance running — Surface lined up in the boys championship 5,000 meters against a field dominated by high school seniors, including several athletes preparing to compete at the NCAA Division I level.

Despite being one of the youngest runners in the race, the 14-year-old held his own against the elite competition, finishing eighth in an incredible 14:25.88. The performance set a new national middle school record, averaging approximately 4:39 per mile for more than three miles.

That kind of time is fast enough to win many high school state championships across the United States and meets qualifying standards for several major NCAA Division I conference competitions — a remarkable achievement for a runner who has not yet entered high school.

But Surface’s historic 5,000m performance was only the latest chapter in a season filled with record-breaking moments.

Earlier in May, he clocked 8:52.03 for 3,200 meters at the NCISAA Division I State Championships in North Carolina, breaking another national middle school record. His converted two-mile time of 8:55.12 surpassed the previous world-best mark for a 14-year-old age group, previously held by Vincent Recupero.

During the previous cross-country season, Surface also made headlines when he ran 15:12 at the adidas XC Challenge, finishing second while competing against runners who were several years older.

Across cross country, two miles, and the 5,000 meters, Surface has continued to prove that his talent is far beyond his age group. While he still has four years of high school competition ahead before reaching the college level, his performances have already placed him among the most exciting young distance runners to watch.

The American high school 5,000-meter record currently stands at 13:32, set by Lex Young in 2023 — a mark Surface is not yet close to challenging. However, his remarkable progression at such a young age has caught the attention of the running world, with many eager to follow how far his extraordinary journey can go.

For now, Luke Surface remains an eighth grader rewriting the record books — and his story is only beginning.

DOHA, Qatar – Ethiopian distance running is once again making a powerful statement on the global stage. Following the Doha Diamond League meeting, Ethiopia has achieved a remarkable clean sweep of the women's 3000m/5000m standings, occupying all eight leading positions in one of the most competitive disciplines in world athletics.

Leading the charge is Likina Amebaw, who sits comfortably at the top of the rankings with 22 points. Close behind is fellow Ethiopian star Freweyni Hailu on 14 points, while Medina Eisa occupies third place with 12 points. The dominance continues through the rest of the leaderboard, with Senayet Getachew, Hawi Abera, Aleshign Baweke, Marta Alemayo, and Bernesh Dessie completing an extraordinary Ethiopian monopoly of the standings.

The achievement highlights Ethiopia's exceptional depth in women's distance running, where a new generation of athletes continues to emerge and challenge for global honours. Rather than relying on a single standout performer, Ethiopia has assembled a formidable squad capable of controlling races and collecting points across multiple Diamond League meetings.

While the current standings paint a picture of complete Ethiopian supremacy, the battle for the Diamond League title is far from over. Several meetings remain on the road to the season finale, leaving plenty of opportunities for rivals to close the gap and for positions within the Ethiopian contingent to shift dramatically.

For now, however, the spotlight belongs firmly to Ethiopia. The East African powerhouse has transformed the women's 3000m/5000m standings into an all-Ethiopian affair, sending a clear message to the rest of the world that the race for Diamond League glory will likely run through Addis Ababa.

The question now is whether Likina Amebaw can maintain her advantage and finish the season as the overall leader, whether Freweyni Hailu or Medina Eisa can mount a successful challenge, or whether another athlete will produce a late-season surge to rewrite the script.

One thing is certain: the road to the Diamond League Final promises a fascinating battle among some of the finest distance runners on the planet.

Kenyan athletics superstar and world champion Beatrice Chebet has officially entered a beautiful new chapter in her life after welcoming a baby boy.

The 26-year-old track sensation, born on 5 March 2000, has built a remarkable legacy as one of the greatest distance runners of her generation. Chebet is a world record holder in the 5000m, 10,000m and road 5km, with a career decorated by historic victories on the biggest stages.

She made history at the 2024 Summer Olympics by winning gold medals in both the 5000m and 10,000m, before achieving the same remarkable double at the 2025 World Athletics Championships. Her medal collection also includes a 5000m silver medal at the 2022 World Athletics Championships and bronze at the 2023 World Athletics Championships.

Beyond the track, Chebet has also dominated cross country, becoming a three-time world champion after winning the junior title in 2019 and senior titles in 2023 and 2024. She has also claimed major 5000m victories at the 2018 World U20 Championships, 2022 Commonwealth Games and the 2022 African Championships in Athletics.

Now, the Kenyan star is celebrating a different kind of milestone — becoming a mother.

Sharing the joyful news, Chebet introduced her newborn son with a heartfelt message filled with love and excitement:

“Tiny hands, tiny feet, and a love so big! A beautiful new chapter begins. Welcome to our world our sweet little baby boy!”

The arrival of her son marks a special moment away from competition, as the world champion embraces motherhood while carrying the pride of a nation that has watched her achieve greatness.

Messages of congratulations have poured in from fans and the athletics community, celebrating the new chapter for one of Kenya’s most successful athletes.

As Beatrice Chebet adds motherhood to her list of remarkable achievements, the champion now begins a new journey filled with love, joy, and unforgettable moments with her baby boy. 

Jake Wightman delivered a masterclass in championship racing as he surged to the men's 800m title at the UK Athletics Championships, holding off a determined challenge from Ben Pattison in a thrilling finish.

In a race defined by patience, positioning, and precise execution, Wightman waited for the perfect moment to strike before unleashing his finishing kick down the home straight. The former world champion crossed the line in 1:45.40, just doing enough to edge Pattison and secure the national crown.

The contest lived up to expectations, bringing together two of Britain's finest middle-distance talents in a tactical battle where every move carried significance. With the pace controlled through the early stages, the field remained tightly packed, setting the stage for a dramatic final lap.

As the bell rang, the intensity immediately rose. Pattison looked poised to seize control and pushed hard in the closing metres, but Wightman's experience and race awareness proved decisive. Drawing on years of competing at the highest level, he maintained his composure under pressure and found the extra gear required to stay ahead when it mattered most.

The victory marks another significant chapter in Wightman's decorated career and serves as a timely statement of intent as the international season gathers momentum. More importantly, it showcased the qualities that have made him one of Britain's most respected middle-distance athletes — tactical intelligence, resilience, and an ability to deliver in the biggest moments.

For Pattison, the narrow defeat will provide encouragement rather than disappointment. His performance confirmed his growing status among Britain's elite 800m runners and highlighted the depth of talent currently thriving in the event.

But on this occasion, the spotlight belonged to Wightman. In a race where the margins were razor-thin, he executed his plan to perfection and walked away with the UK Athletics Championship title.

Remember the name Gout Gout.

At just 18 years old, the Australian sprint prodigy is already commanding global attention and fueling conversations about the future of track and field. In a sport constantly searching for its next superstar, Gout is rapidly emerging as one of the brightest talents the world has seen in years.

His latest statement came at the prestigious Ostrava Golden Spike meeting, where he stepped onto the track alongside some of sprinting's biggest names, including reigning world champion Noah Lyles. Far from being overwhelmed by the occasion, the teenager delivered a composed and confident performance, finishing third in the 150m in 14.96 seconds against two of the fastest athletes on the planet.

Yet impressive as that performance was, it is not the result that has the athletics community buzzing most.

Earlier this year, Gout stunned the sprinting world by clocking an astonishing 19.67 seconds for 200m, setting a new world Under-20 record. The performance instantly elevated him from promising prospect to genuine phenomenon.

What makes the achievement even more remarkable is the historical context. At the same age, Gout was faster than sprint legend Usain Bolt. Comparisons to the Jamaican icon are inevitable, not because records demand them, but because the raw numbers are impossible to ignore.

Of course, Gout's journey is only beginning. Like any young athlete, he still has room to grow, refine his craft, and gain valuable experience at the highest level. The road from teenage sensation to global champion is rarely straightforward.

But there is no denying the extraordinary potential that lies within him.

His speed, composure, and ability to perform under pressure have already marked him out as one of athletics' most exciting young stars. More importantly, he possesses the kind of talent that inspires belief that a new era of sprinting may be on the horizon.

The sport has always thrived on rivalries that capture the imagination of fans across the globe. With established champions such as Noah Lyles currently leading the way, the emergence of Gout Gout adds an intriguing new chapter to sprinting's future.

The next great rivalry may already be taking shape.

And one of its leading figures is still only a teenager.

For now, the message is simple: remember the name Gout Gout. The future is arriving faster than anyone expected.