Tarawera T14 Training Plan
Get Race-Ready for the Tarawera T14
12 Week Plan
Step-by-step weekly sessions to help you build the fitness, skill and strength you need to thrive on race day
Three Levels to Choose From
Beginner, intermediate and advanced options—so whether you’re aiming to finish strong or race it hard, there’s a plan to match your goals
Mobility and Stretching Routines
Simple daily mobility, stretching and foam rolling sessions to help keep niggles at bay and keep you moving freely
Running Technique Tips
Learn to run more efficiently—especially on trails. Includes guidance on posture, pacing, hills, and navigating technical terrain
Trail-Specific Strength Workouts
Two full-body sessions each week designed to improve running power, control and injury resilience
Weekly Nutrition Advice
Fuel your training, recovery and race-day performance with clear and practical week-by-week nutrition tips
The Tarawera 14km is the perfect introduction to trail running.
Winding through native forest, flowing singletrack and a few short climbs, it offers a fun, scenic challenge with just the right amount of bite.
But don’t underestimate it—this 14km course still requires endurance, good pacing, and confidence on uneven terrain.
Training without a clear plan can easily lead to one of two things: doing too much too soon (and getting injured), or not doing enough (and fading on race day). Our Tarawera 14k Training Plan helps you find that sweet spot—building fitness gradually, improving trail technique, and getting you to the finish line feeling strong and smiling.
Your Tarawera T14 Fitness Formula
Intensity
3 / 5
Strength
3 / 5
Endurance
2 / 5
Training Load
2 / 5
Membership Benefits
50+ training plans
Training plans from 3km – 100 miles
10+ injury rehab plans
learn how to diagnose and self treat a variety of common running injuries
100+ running articles
Covering everything you need to know to become a healthy, strong and consistent runner
Regular new content
New content added weekly
Streek community
join our active and engaging online community
Product discounts
partner discounts available for members
What our members say
I also want to mention how instrumental your plans and online guidance have been to a big turnaround in my life and a refound love of the outdoors and running
Sanil Patel
“When I joined my average pace for a 5km race was 6:53 min/km with elevation gain of 53m…
I recently did the 50km Coastal Ascent and my average pace was 6:55 min/km with elevation gain of 1454m.
Not bad I reckon! So, thanks again for your plans! ”
Nick Theile
I just wanted to let you know that I completed the UTA100 on the weekend after working through your Base and Strength Plan followed by the UTA100 plan. During the race I was remembering all the days of the plan and thinking “that’s why there were all those stairs”, “that’s why he made me do all those arm exercises”! Thanks so much for a perfect plan. It’s the best I’ve ever done.
Ray Stephens
Frequently asked questions
Is this program suitable for a beginner?
This program is designed for runners who are relatively new to the sport, or returning after a long break. You should be able to run or run/walk 10–15km per week, spread over 3 – 4 short sessions. The plan begins with run/walk intervals to help you build endurance gradually and reduce the risk of injury. As the weeks progress, you’ll build strength and confidence on the trails with a mix of longer weekend runs, mobility work, and mid-week sessions designed to improve your technique and resilience. Beginner runners are aiming to finish the event feeling strong, rather than racing it.
Can you help me train when I'm injured?
Probably, depending on your injury.rnWe are very sorry to hear you are injured. We know how difficult that can be.rnrnIf you have an injury that requires some rest from running, there are almost always some cross-training options available to help you maintain your fitness, strength, and sanity. By cross-training while you are injured, and including some simple strength, stretching and foam rolling routines, you will speed up your recovery time and ultimately make your return to running easier and more successful.rnrnYou can start our free 4 week cross training plan now for FREE.rnrnIt will help you to identify appropriate exercises based on your injury type and recommend what cross training methods will work best for your injury. When you are ready you can start our 10-week return to running program (url) or one of our run-specific rehab plans.
Can I start this program late?
You get immediate access to your training plan when you join. You can view the current week plus any previous weeks if you are training for a specific event.rnrnWe recommend that you start with a weekly volume that your body is currently able to cope with, which might mean starting on the beginner level before moving to intermediate a few weeks later.
About the founder
Mark Green
Physiotherapist and Elite Runner
Mark, has helped over 20,000 athletes improve their running and achieve their race goals. His holistic approach to training ensures noticeable improvements in your movement from the outset
