Boston Marathon Cuts Qualifying Times—Here’s How to Adapt

Big news from the Boston Marathon—qualifying times have just been lowered by 5 minutes! This sudden change can feel overwhelming for many runners preparing under the old standards. Especially for those who are just weeks away from their fall marathons, this shift presents a new challenge. If you're one of these runners, you're likely wondering: What now?

Let's examine what this means, how to adapt, and what small adjustments can make a big difference in your race-day performance.

The Boston Marathon's qualifying standards are rigorous. Runners know that every second counts when it comes to earning a spot. But with the qualifying time now reduced by 5 minutes, runners must increase their speed by 12 seconds per mile. That might not sound like much at first, but throughout a marathon, those seconds can add up quickly.

If you've been training with the old qualifying standards in mind, this change might feel like a huge blow. I've already heard from athletes facing this new reality, and they're asking the same questions: How do I find those extra seconds? Is it even possible at this point?

When faced with this kind of challenge, the key is to break it down into manageable parts. Don't focus on the full 5 minutes—focus on the small increments that make up those 5 minutes. Instead of shaving off 12 seconds per mile, consider finding just 2.5 seconds per quarter mile.

That small change is much more realistic and attainable. You're not overhauling your entire training plan; you're simply adjusting and tweaking your approach. When you zoom in on the process and make incremental improvements, the bigger picture starts to take care of itself.

In recent years, the Boston Marathon has seen an increasing number of runners achieve qualifying times, only to be disappointed when they didn't make the cut due to the sheer volume of applicants. The demand for Boston Marathon slots has consistently exceeded the available spots, meaning some runners with qualifying times were still left out.

This new adjustment helps maintain the prestige of the Boston Marathon while ensuring that those who run a qualifying time get into the race.

As a coach, I've seen the heartbreak of missing the Boston qualifying time. Last year, one of my athletes trained hard to hit what she thought was the qualifying time and was devastated when she missed the cut by less than 2 minutes. It was a harsh lesson in how competitive this process can be.

So, how do you find those 12 extra seconds per mile without completely overhauling your life? Here are some practical tips to incorporate into your training:

1. Focus on Running Economy: Improve your running form and efficiency. The more energy-efficient your stride is, the faster you can run without burning out. Consider working with a coach to fine-tune your running mechanics.
2. Optimize Your Recovery: Recovery is just as important as the hard training sessions. Ensure you get enough sleep, stay hydrated, and properly fuel your body with the right nutrition. Proper recovery will help you perform better during key workouts.
3. Dial in Your Mental Game: Mindset is everything when it comes to performance. Don't let the new qualifying time overwhelm you. Break it down into smaller, manageable goals and focus on what you can control, one workout at a time.
4. Make Small Gains Over Time: Instead of focusing on the full marathon distance, break your training and pacing goals down into smaller chunks. Like I mentioned earlier, 2.5 seconds per quarter mile is much easier to manage than 12 seconds per mile. These small adjustments will add up over time.

The drop in Boston Marathon qualifying times is certainly a challenge, but it's not insurmountable. By focusing on the process and making small, manageable adjustments to your training, you can still reach your goal.

As a coach, my goal is to help athletes like you navigate these changes with confidence and clarity. While the road may feel tougher now, it's important to remember that setbacks can be opportunities for growth. With the right strategy, mindset, and support, you can overcome this new hurdle and set yourself up for success.

If you're feeling the pressure of the new qualifying times and need guidance on how to adjust your training, I'm here to help. Together, we can develop a strategy to find those extra seconds and ensure you're ready for the challenge.

Let's work together to make your Boston Marathon dream a reality. Reach out to start refining your plan today.