Running Standards? Benchmarks?
Vol 4. No.18
I believe that Standards and Benchmarks are great tools and guardrails to keep us aligned with our personal fitness and wellness goals. Taking a measure of your physical capacity can be humbling, eye opening and surprising. These running “benchmarks" can then be used during introspection of your emotional and mental health as well. You’ll probably find some interesting correlations and causations between them all.
Running for me has multiple benchmarks and standards that I hold myself accountable for. The first race I ever did was the Army 10-miler on Fort Bragg, NC back in 2001 when my friend Chet convinced me that it was a good idea. Not only did we run it, but we carried the Guidon, passing it between us for the full 10-miles in the grueling June heat and humidity. We finished in under 90 minutes. That’s now been an annual benchmark distance & time for the 24 years for me.
Another annual benchmark is what was known as the “Airborne Standard”. Completing four miles in 36-minutes or less with an average of 9’00” per mile or greater. I make this attempt every year on National Airborne Day, August 16th. Some years I can do it, others I have not. Regardless, I make the attempt every year.
I hold myself to a weekly benchmark as well. Every Wednesday I run a 5K with a goal of 30 minutes or less. This is a benchmark run I plan on doing for the rest of my life.
On our Thursday run with the club, we have a goal to complete the 5-mile run in 40 minutes or less. This unwritten goal, is known amongst the club and many strive for it. I’ve been running that course for almost five years and still haven’t done it. I think 2025 is the year it’s done. You’ll recognize that distance-time standard from the list below.
Outside of my personal standards and benchmarks, there are the well known ones. Such as the Sub 4-hour Marathon. For most people in this world, to run a Marathon in under four hours is a testament to the training, discipline and effort put into training. Most people can complete a Marathon, but to do it under four hours takes discipline, training, dedication and persistence in the face of adversity.
The most famous of all standards must be the Boston Marathon Qualifications Standards. They are well known and it’s one of the few Marathons open to the general public that has a standard for entry. For many Marathon Runners, achieving a BQ time is a gold-standard and lifetime achievement.
A recent benchmark I’ve developed during this preparation into the Marathon build is maintaining at a minimum 25 miles per week or more. This number will slowly increase in the coming months to 60 miles per week by October, but it’s still a minimum number in my mind.
The first running standard I can recall is from middle school as part of the Presidential Youth Fitness Program. My gym teacher was making the class run 1-mile around the track for time. I never earned the coveted Fitness Badge and all I recall from running those 1-mile tests was that I never finished without walking. Even though I was a lifetime Wrestler and Baseball Player, running was just hard.
Undoubtedly I am a stronger runner in my 40’s than I was in my 20’s. While my 2-mile run time may be much slower than the 11min55sec I would run back then, I can easily run a Half Marathon on any given weekend. Something I most certainly couldn’t do in my 20’s. Back then, the 10-miler was a formidable distance, now it’s a warm up.
What are some benchmarks for running or fitness you have in your life?
These may be distance-time metrics as mine listed below, or maybe it’s a frequency metric. Such as completing three runs per week, regardless of pace or distance. Another possible benchmark is the 400m run that’s common in CrossFit or the 1KM Effort Distance in Hyrox.
Great Benchmarks for running fitness.
Army Standard: APFT: 2-miles in 12:59 or less = 100points.
XVIII ABN CORPS Standard: 4-miles in 36 minutes or less.
Ranger Standard: 5-miles in 40 minutes or less.
Air Assault Rucking Standard: 20KM in 3hrs or less.
Army 10-miler Standard: Under 90 minutes.
Marathon Benchmark: 3:59:59 or faster. (Sub 4-hours)
100-miler Benchmark: 23:59:59 or faster. (Sub 24-hours)
Marine Corpse 3-mile Run: 18:00 or Faster. (6min/mile)
Boston Marathon Qualifying Standards: Variable but FAST.
Wednesday 5K under 30min.
Complete a Half Marathon on any given weekend.