Boston Qualifying Time — Men Ages 75–79
Running a 4:35 marathon in your late 70s and qualifying for Boston is an extraordinary athletic achievement. The WMA age grade for this performance places it firmly in the competitive masters elite. These runners are outliers — and they are usually the most disciplined, consistent trainers in any room.
Quick answer: The 2026 BQ standard for Men ages 75–79 is 4:35:00. This requires an RPI of 32 — equivalent to 29:05 5K fitness. Training paces: easy 12:06/mi, threshold 9:20/mi, interval 8:04/mi. WMA age grade: 66.2%.
2026 BQ Standard
4:35:00
Men ages 75–79
RPI
32
WMA Grade
66.2%
Equiv 5K
29:05
Training paces for a 4:35:00 BQ
All zones computed from RPI 32 via the Daniels/Gilbert oxygen cost formula.
Calculated from Daniels/Gilbert oxygen cost equations. Easy pace means “this pace or slower.”
Equivalent race fitness
Predicted equivalent times at other distances for an athlete with RPI 32. Assumes comparable distance-specific training.
5K
29:05
9:22/mi
10K
1:00:26
9:44/mi
Half Marathon
2:13:55
10:13/mi
Training approach for a 4:35:00 BQ
Men 75–79 who are targeting a BQ understand recovery as the primary training variable. The workout does not build fitness — recovery from the workout does. Three structured sessions per week with full easy days in between, centered on long runs and threshold work, is the pattern that works. Volume matters, but volume with adequate recovery matters more.
Calculate your current training paces
Enter your current race time to see your training zones and how close you are to BQ-level fitness.
Training Pace Calculator
About the BQ cutoff
Running a BQ time opens the registration window — it does not guarantee entry. BAA applies a cutoff buffer each year based on how many runners qualify relative to available field spots. For the most accurate and up-to-date cutoff information, refer to the official BAA registration page at baa.org during the registration window for your target race year.
BQ paces are calculated — your training data makes them personal
The Daniels/Gilbert formula gives the training zones for 4:35:00 fitness. StrideIQ tracks whether your specific training is actually building toward that standard — which threshold sessions produce your best adaptation, how quickly you recover between hard efforts, and when your fitness is peaking. Population formulas start the conversation. Your training data finishes it.
Common questions
What are the training paces for a men's 75–79 BQ of 4:35:00?
For a 4:35:00 marathon BQ (RPI 32): Easy 12:06/mi, Marathon 9:54/mi, Threshold 9:20/mi, Interval 8:04/mi. At age 77, running easy days at 12:06/mi or slower is the single most important training discipline. Fatigue accumulated from running too fast on recovery days compounds more significantly than at younger ages.
How does a 4:35 marathon age-grade for men 75–79?
A 4:35:00 marathon at age 77 scores 66.2% WMA age-graded. The WMA table accounts for the significant age factor at 75–79, making the absolute time less meaningful than the age-adjusted score. This performance places a 75–79 runner in the competitive tier of their age group nationally.
What is the most important training principle for men in their late 70s?
Consistency above all else. The runners who qualify for Boston in the 75–79 group have been running for decades — the aerobic base is deep. The primary training discipline is spacing hard efforts far enough apart to recover fully. One hard session attempted too soon after the last can set back training by 2–3 weeks at this age.
Other BQ age groups
BQ standards: Boston Athletic Association 2026 (verified 2026-02-26). Training paces: Daniels/Gilbert oxygen cost equations (1979). WMA age-grading: Alan Jones 2025 standards.