Training for the GO Media 12km: Prepare for a Fun and Fast Race Day
Whether you're lacing up for your first 12km race or an experienced runner aiming for a personal best, the GO Media 12km event at the Red Stag Rotorua Marathon is the perfect opportunity to challenge yourself, soak up the vibrant atmosphere, and enjoy an iconic New Zealand running event. With stunning scenery, a supportive crowd, and an electric race-day vibe, this event promises to be an unforgettable experience for every participant.
Why Run the GO Media 12km?
The GO Media 12km is a fantastic race for runners of all levels. If you're new to distance running, it offers an achievable challenge without the intensity of a half or full marathon. For seasoned athletes, it’s a great test of speed and endurance, with the chance to push for a personal best. Plus, the scenic Rotorua course, enthusiastic spectators, and camaraderie among runners make this event a truly special experience.
We’re biased, but we believe this is one of the most stunning 12km races in the country. You’ll enjoy Te Puia’s Pohutu Geyser for your geothermal fix, run on a mix of sculpted limestone trails and forest trails, and get to experience the magic of Whakarewarewa Forest and a lakeside stretch of Lake Rotorua. This is a middle distance run that tests a variety of terrains, and a thoroughly enjoyable once in a lifetime 12km experience.
Your Training Plan: Get Race-Ready!
To ensure you’re prepared and can enjoy race day to the fullest, a structured training plan is essential. The official Rotorua Marathon 10-Week 10km Training Schedule (which can be adapted for 12km) provides an excellent starting point.
This detailed, week by week training schedule has been developed by Coach John Bowden, the Out of Stadium Co-ordinator at Athletics New Zealand. John is an experienced coach and has represented New Zealand in the 10,000m event at the 1986 Commonwealth Games.
John’s training programme will ensure you train smart and reach the start line in top shape for the May event. Here’s a simplified breakdown of the training schedule:
Beginner Runners (First-Time 12km Runners)
Weeks 1-4: Focus on building a running habit with 3-4 runs per week, gradually increasing your distance. Aim for a mix of steady runs and light interval training.
Weeks 5-8: Introduce longer runs of up to 10km, include some hill training and practice pacing.
Weeks 9-10: Peak with a couple of 12km runs and begin tapering to allow your body to recover before race day.
Key Tip: Focus on consistency over speed—your goal is to complete the race feeling strong and having fun!
Advanced Runners (Going for a PB)
Speed Work: Incorporate interval training, fartlek runs, and tempo runs to build speed and endurance.
Long Runs: Push your long runs to 14-15km to ensure 12km feels comfortable on race day.
Hill Training: Rotorua’s course includes some rolling terrain, so hill repeats will prepare you for any elevation changes.
Taper Smart: Reduce mileage in the final week to arrive at the start line fresh and ready to race.
Race Day Tips: Have Fun & Run Strong
Before the Race:
Hydrate & Fuel Properly: Start hydrating the day before and eat a light, carb-rich breakfast on race morning.
Arrive Early: Give yourself plenty of time to find parking, warm up, and soak in the pre-race atmosphere.
Warm-Up Well: A light jog, some dynamic stretching, and strides will help your legs feel ready to go.
During the Race:
Pace Yourself: Don’t start too fast! Stick to a comfortable pace and conserve energy for a strong finish.
Enjoy the Atmosphere: High-five spectators, appreciate the scenic course, and feed off the event’s energy.
Push in the Final Kilometres: If you’re feeling good, pick up the pace in the last 2km and finish strong!
After the Race:
Celebrate! You did it! Enjoy your accomplishment, grab some post-race fuel, and take plenty of photos.
Stretch & Recover: A cool-down walk and some light stretching will help prevent stiffness.
Next Steps
Training for the GO Media 12km is about more than just running—it’s about setting a goal, enjoying the process, and experiencing the thrill of race day. Whether you’re running for fun or a fast time, this event is sure to leave you with amazing memories. See you at the start line!