Boston, United States · April
Pacing the Boston Marathon
Net downhill, deceptively hard
A point to point course from Hopkinton that loses height overall but is nothing like flat. The early descent is severe, the Newton hills arrive when you are already tired, and entry generally requires a qualifying time.
Official site: dates and entry
Dates, ballots and entry rules change every year and are not listed here. Check the official site.
How to pace it
Boston is the clearest example of why net elevation is a useless number. The course drops sharply in the opening miles, and running those downhills at the pace they invite does quadriceps damage that you do not feel until the hills in Newton, roughly two thirds of the way in.
The standard advice is to run the first 10 km deliberately slower than target, which feels ridiculous while every runner around you is flying. It is still the right call. The finish rewards whoever has functioning legs at 35 km, and the descent is what takes them away.
The Newton hills are not individually steep. What makes them hard is where they sit. Treat them as an effort based section rather than a pace based one, and accept losing time there.
After the last climb the course descends again to the finish. Quads that were wrecked at mile 6 cannot use that descent, which is the whole argument for restraint at the start.
Worth knowing
- Downhill running at speed causes eccentric muscle damage. Train for descents specifically if you can.
- A qualifying time is generally required, and the standards change. Check the official site.
- The point to point layout means a tailwind or headwind affects the entire race in one direction.
What the common targets ask for
| Finish | Per km | Per mile |
|---|---|---|
| 3:00:00 | 4:16 | 6:52 |
| 3:30:00 | 4:59 | 8:01 |
| 4:00:00 | 5:41 | 9:09 |
| 4:30:00 | 6:24 | 10:18 |