Tarawera Miler Training Plan
What's in the Tarawera miler plan?
16 Week Plan
A week-by-week training plan to get you in peak shape for race day
3 Difficulty Levels
Beginner, intermediate and advanced level plans available.
Stretching Workouts
Daily stretching and rolling workouts to help keep you injury free
Running Technique
Includes: general running form, hill running technique, stair running skills, how to use poles efficiently
Strength Workouts
Twice weekly full body running-specific strength and stability workouts
Nutrition Guide
A week by week nutrition guide to maximise your training adaptations and improve your race performance.
Turn Up to Your Tarawera Miler Prepared
The Tarawera Miler is one of New Zealand’s most iconic ultra-distance trail events. With a fast, runnable course, stunning native forest, river crossings, and world-class event support — it’s an unforgettable challenge.
Training for 100 miles is no small feat. It takes time, consistency, and a smart approach.
To help you get to the start line healthy, strong and confident, we’ve developed a Tarawera 100 mile-specific training plan.
Runners often enter Tarawera full of enthusiasm, then over-train, burn out, or arrive underprepared. To avoid peaking too early — or not peaking at all — the best way to train is with a structured plan that gradually builds your volume, endurance, and race-day resilience.
This plan has been specifically designed to help you reach your Tarawera 2026 goal — whether that’s simply finishing, running strong through the night, or chasing a personal best.
Tarawera Miler Training Load
Intensity
3 / 5
Strength
4 / 5
Endurance
5 / 5
Training Load
5 / 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 attempted the KosciMiler in 2023 but had it called it at 130km. In 2024,
I came back stronger – both physically and mentally and finished my first
miler in 28 hours and 30 mins. It was a solid test of my endurance and a
great training run for the UTAMiler in May 2025. Now, I have a clearer plan
for how to improve and be even better prepared for the next race
Parker Liang
I really, really loved it. My first 100km, it was an epic adventure running in snow for the first part (ankle deep in some parts) and in places I’ve never been before, and the scenery was so beautiful. The volunteers were all amazing, and it was all very well organised. I spent the day after the race going up to the top of Kosci and I can’t imagine how different the event would be with that massive climb on a hot day, a different experience again! Highly recommend the event to anyone it was very enjoyable, and it’s a stunning part of Australia.
Kristy Killesteyn
“What a fantastic resource of knowledge. I have been working on my running technique and the difference is substantial. I have never had metrics on Garmin that look so good.”
Andrew Milne
Frequently asked questions
Is this program suitable for a beginner?
This plan is designed for runners stepping up to the 100-mile distance for the first time. You should have at least 2–3 years of consistent training, with experience running a 100km ultra or multiple 50–70km trail events. You should be comfortable running a 25km long run on trails and averaging 50–60km per week. Over 16 weeks, this plan gradually builds your endurance, climbing strength, and mental resilience, while prioritising recovery and injury prevention. You’ll develop strategies for pacing, night running, nutrition, and managing fatigue across a full day (and night) on your feet. Beginner runners are aiming to complete the Tarawera Miler with steady pacing, strong mindset, and a focus on enjoying the journey to the finish line.
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
