Boston Qualifying Time — Women Ages 45–49
The 3:45 BQ standard for women 45–49 requires sustained aerobic fitness developed over years. Women who qualify in this age group typically have been running consistently for a decade or more — the BQ is the product of accumulated fitness, not a single training cycle.
Quick answer: The 2026 BQ standard for Women ages 45–49 is 3:45:00. This requires an RPI of 41 — equivalent to 23:36 5K fitness. Training paces: easy 9:43/mi, threshold 7:40/mi, interval 6:42/mi. WMA age grade: 62.5%.
2026 BQ Standard
3:45:00
Women ages 45–49
RPI
41
WMA Grade
62.5%
Equiv 5K
23:36
Training paces for a 3:45:00 BQ
All zones computed from RPI 41 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 41. Assumes comparable distance-specific training.
5K
23:36
7:36/mi
10K
48:58
7:53/mi
Half Marathon
1:48:35
8:17/mi
Training approach for a 3:45:00 BQ
For women 45–49, recovery management becomes more important. Threshold sessions remain highly effective — one good tempo run per week produces real adaptation. The spacing of quality sessions matters: most women in this group do best with 5–6 days between hard efforts. Long runs at easy pace, extended to 18–20 miles, are the most race-specific preparation for the 3:45 BQ standard.
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 3:45:00 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 training paces does a women's 45–49 BQ of 3:45:00 require?
For a 3:45:00 BQ (RPI 41): Easy 9:43/mi, Marathon 8:08/mi, Threshold 7:40/mi, Interval 6:42/mi. Marathon training pace (8:08/mi) is practiced in the final miles of long runs when glycogen is depleting — this is the most race-specific adaptation for the 45–49 BQ.
What WMA age grade does a 3:45:00 marathon reflect for women 45–49?
A 3:45:00 marathon at age 47 scores 62.5% WMA age-graded. This is competitive masters performance — above 65% WMA places a runner in the regional class, competing for age-group awards at most road races. The BQ standard is calibrated to require roughly this level of fitness.
Is it common for women to BQ for the first time in their late 40s?
Yes — this is a productive decade for first-time qualifiers. Women who have been running consistently and add structured marathon preparation often find that their late 40s produce their strongest marathon performances on an age-adjusted basis. Experience with pacing, nutrition, and training periodization compounds over time.
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.