Red Stag Rotorua Marathon: Training, Tips & Race-Day Fun!
The Red Stag Rotorua Marathon is more than just a race—it’s a legendary event on New Zealand’s running calendar. Whether you’re chasing a personal best or simply soaking in the stunning lakeside scenery, the 42.2km loop around Lake Rotorua is a must-run race for new and seasoned marathoners alike.
From its historic first race in 1965, when Dave Heine crossed the finish line in 2:35:04, to last year’s impressive wins by Michael Voss (Men’s, 2:23:48) and Debbie Donald (Women’s, 2:46:30), this event continues to inspire runners of all abilities. But completing a marathon—especially one with Rotorua’s infamously undulating course—requires smart preparation.
As we count down to race day on Saturday 3 May 2025, it’s important you’re prepared. So, whether this is your first marathon or your fiftieth, let’s break down how to prepare, train effectively, and most importantly—have fun on race day!
Why the Red Stag Rotorua Marathon is Special
The Red Stag Rotorua Marathon isn’t just New Zealand’s oldest marathon, it’s one of the most scenic. The 42.2km course follows the perimeter of Lake Rotorua, offering stunning views, rolling hills, and a mix of urban and rural landscapes. Runners experience the thrill of finishing at the Novotel, with plenty of crowd support along the way to keep your motivation high.
But don’t let the beauty fool you—Rotorua’s terrain is deceptively challenging, with gradual inclines that can test even experienced runners. That’s why a well-structured training plan and race strategy are key to success.
Building Up to Marathon Day: Training & Preparation
What’s your race day plan? Whether this is your first marathon or you’re aiming for a competitive time, consistent training is crucial. The Red Stag Rotorua Marathon training schedule suggests a 26-week buildup (available on our website), allowing your body to adapt to your training regime and reduce the risk of injury.
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 not only an experienced coach, he has also represented New Zealand in the 10,000m event at the 1986 Commonwealth Games.
In addition to the training schedule, here are some top tips to ensure you train smart and ensure you reach the start line in top shape for the May event:
Build Up Gradually & Manage Injury Risk
One of the biggest mistakes new marathoners make is increasing mileage too quickly. A good rule of thumb? The 10% rule—increase your weekly mileage by no more than 10% per week to let your muscles and joints adapt.
Common injuries like shin splints, runner’s knee, and achilles issues often come from doing too much, too soon. Listen to your body—if you feel pain, back off. Rest days aren’t a sign of weakness; they’re part of progress!Strength Training & Cross-Training: The Secret Weapons
Many runners overlook strength training, but it’s a game-changer. Strong legs, core, and glutes help maintain good running form, especially in the later stages of the marathon when fatigue sets in. Add these additions to your training regime:
- Try adding bodyweight exercises (squats, lunges, planks) or gym work (deadlifts, single-leg exercises) twice a week.
- Cross-training (cycling, swimming, hiking) reduces impact on your joints while keeping your cardio fitness high.
Incorporating these into your training plan can prevent injuries and improve overall performance.The Art of Pacing
Pacing is everything in a marathon. Start too fast, and you’ll hit the dreaded wall. Start too slow, and you might miss your goal time.
- Long runs should be at “conversation pace”—where you can chat while running.
- Practice running at goal race pace during tempo runs and race-pace workouts to get comfortable with your target speed.
- Use the negative split strategy—start slightly slower in the first half and finish strong in the second.
Remember, Rotorua’s undulating terrain can make even pacing tricky. Study the course and practice on similar terrain to build your confidence.The Power of Sleep & Recovery
Marathon training is demanding, but your biggest gains happen when you rest. Are making sure you incorporate the below into your routine?
- Aim for 7-9 hours of quality sleep per night.
- Use active recovery days (easy jogs, yoga, or walking) to keep blood flowing.
Don’t ignore niggles or tightness—regular stretching, foam rolling, and sports massages can keep injuries at bay.Fuelling for Race Day
You couldn’t drive a car on an empty tank of petrol — so don’t expect your body to perform without proper fuelling!
- Pre-Race Nutrition: Eat carbohydrate-rich meals in the days leading up to the marathon to fill your glycogen stores
- During the Race: Plan your gel or electrolyte intake to avoid hitting the wall—every 45 minutes is a good rule of thumb. Many recommend that runners and walkers practice fuelling well before race day, to get an understanding of how your body will react on race day.
- Hydration Matters: Sip water regularly but don’t overdrink—Rotorua can be humid, so staying hydrated is key to lasting the distance.
Pro Tip: Test your race-day nutrition strategy during long training runs to see what works best for you.
Race Day: Embrace the Energy & Enjoy the Experience!
After months of training, race day is finally here. The excitement at the start line is electric, with thousands of runners sharing the same goal—crossing that finish line.
Being prepared on the day can ensure you’re in the right head space to do your best during the event.
Arrive Early: Give yourself plenty of time for warm-up, hydration, and bathroom stops.
Stick to Your Plan: Start conservatively and trust your pacing strategy.
Soak in the Atmosphere: High-five supporters, enjoy the music, and take in the stunning Lake Rotorua views.
Push Through the Tough Moments: Every marathon has a “why did I sign up for this?” moment. Stay positive, break the race into smaller segments, and remember why you trained so hard for this event.
And when you turn the final corner and see the finish line—soak in the moment, smile for the cameras, and celebrate your achievement. You did it!
Final Thoughts: Make Your Rotorua Marathon Journey Memorable
The Rotorua Marathon isn’t just about running 42.2km—it’s about the journey, the training, the people you meet, and the memories you make. Whether you're chasing a PB or simply aiming to finish, proper preparation and a positive mindset will make all the difference.
So double knot your running shoes, follow a smart training plan, and get ready for an unforgettable experience competing in one of New Zealand’s most iconic races!
We can’t wait to see you at the start line!