Rotorua NZCT Half Marathon: Training, Tips & Race-Day Fun!

The Rotorua NZCT Half Marathon is an event that blends challenge, excitement, and stunning scenery into a 21.1km adventure around one of New Zealand’s most iconic running destinations. Whether you're aiming for a personal best or simply looking to complete your first half marathon, this race offers something for everyone.

Last year’s winners, Jared Schnell (Men’s, 1:14:38) and Kumiko Otani (Women’s, 1:24:37), showcased just how fast this course can be—but don’t worry, this event is just as much about enjoyment and personal achievement as it is about speed.

So, how do you prepare for race day on Saturday 3 May 2025? From building endurance to pacing yourself wisely, we’ll walk through the best training strategies, race-day tips, and key insights to help you cross the finish line with a smile.

Why the Rotorua NZCT Half Marathon is a Must-Run Event

The Rotorua NZCT Half Marathon is part of the wider Rotorua Marathon event, but at 21.1km, it’s the perfect balance of challenge and enjoyment. The course takes runners on a picturesque route through Rotorua, featuring a mix of road and lake views. The vibrant race-day atmosphere makes sure this event feels special. Runners experience the thrill of finishing at the Novotel, with plenty of crowd support along the way to keep your motivation high.

With runners of all levels taking part—from elite athletes chasing the top times to first-timers ensuring they last the distance—the Rotorua NZCT Half Marathon is an inclusive, welcoming event where every runner’s journey is celebrated.

Training & Preparation: Setting Yourself Up for Success

The NZCT Half Marathon is a unique challenge—long enough to require serious training but short enough to allow for an enjoyable experience without the extreme demands of a full marathon. But if you’d rather sign up for the full marathon, we can help with that too!

Following a structured 20-week training plan is a great way to build endurance safely and progressively. 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 a very experienced coach, he has also 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. Let’s dive into the key training components:

1. Build Up Gradually & Manage Injury Risk
   Patience is key when training for a half marathon. It’s tempting to push hard early, but building up gradually is the smartest way to avoid injury and reach race day feeling strong.
   - Follow the 10% rule—increase weekly mileage by no more than 10% per week to let your body adapt.
   - Long runs are essential but should be built up progressively—aim to hit at least 18km before race day.
   - Listen to your body—if you feel persistent pain (not just normal soreness), take a step back.
   
   Common overuse injuries like shin splints, Illiotibial band syndrome, and plantar fasciitis can derail your progress. Incorporating rest days, stretching, and strength training (more on that next!) can help prevent setbacks.
   
   
   

2. Strength & Cross-Training: The Secret to Staying Strong
   Running alone won’t get you to the finish line injury-free. Strength and cross-training play a crucial role in improving endurance, preventing injuries, and enhancing overall performance.
   - Leg strength: Squats, lunges, and calf raises help develop strong, fatigue-resistant muscles.
   - Core stability: A strong core (planks, dead bugs, Russian twists) helps maintain good running posture.
   - Cross-training: Cycling, swimming, and hiking reduce impact while keeping fitness levels high.
   
   Adding at least one strength or cross-training session per week can make a big difference in your half marathon performance and injury resilience.
   
   
   

3. Pacing: The Key to Running a Smart Race
   Pacing is what separates a great race from one where you hit the wall too early. Finding the right pace is essential for enjoying the experience and finishing strong.
   - Easy Runs = Comfortable Pace: Most of your training should be done at a conversational pace.
   - Tempo Runs = Slightly Uncomfortable: These runs train your body to sustain a challenging pace for longer.
   - Long Runs = Race Simulation: Practicing at or near your race pace during long runs helps your body get used to the effort.
   
   The Best Race Strategy? Negative Splits! Start slightly slower than goal pace in the first 5-10km, then gradually speed up. This helps conserve energy for the second half of the race, where many runners start to slow down.
   
   
   

4. Sleep & Recovery: The Secret Ingredient to Success
   Training is only half the battle—recovery is where your body truly improves.
   - Aim for 7-9 hours of sleep per night to allow muscles to rebuild.
   - Incorporate active recovery—light jogging, yoga, or stretching can help with soreness.
   - Take rest days seriously—pushing too hard without rest can lead to fatigue and injury.
   
   A well-rested body performs far better than a sleep-deprived one, so make recovery a priority in your training plan.
   
   
   

5. Fuelling for Race Day
   Nutrition plays a huge role in how you feel and perform on race day.
   - Pre-Race Meals: The night before, eat a balanced meal rich in carbohydrates, moderate protein, and low fat (e.g., pasta with lean meat).
   - Breakfast Strategy: Stick with tried-and-tested foods—oatmeal, toast with peanut butter, or a banana work well.
   - During the Race: Half marathons don’t require as much fuel as a full marathon, but taking an energy gel or a small snack around the 10-12km mark can provide an extra boost.
   - Hydration: Drink water regularly but don’t overdo it—sipping at aid stations is usually enough.
   
   Practicing your race-day nutrition during training runs ensures there are no surprises on the big day.
   
   
   

6. Race Day: Soak in the Experience & Enjoy the Journey!
   The excitement of lining up at the start of the Rotorua NZCT Half Marathon is something you won’t forget. With the scenic course, supportive crowd, and incredible energy, race day is all about enjoying the moment.
   - Arrive Early: Give yourself time to warm up, use the bathroom, and soak in the atmosphere.
   - Start Smart: Stick to your planned pace—don’t get caught up in the adrenaline rush and go out too fast.
   - Take It All In: High-five spectators, appreciate the beautiful surroundings, and remember—you’ve trained for this!
   - Finish Strong: When you hit the last few kilometres, dig deep, embrace the challenge, and sprint across that finish line with a smile!
   
   Whether you're aiming for a fast time or just completing your first half marathon, this race is all about celebrating your hard work and enjoying the incredible experience.
   
   
   

Final Thoughts: Get Ready for an Unforgettable Rotorua NZCT Half Marathon!

The Rotorua NZCT Half Marathon is a perfect blend of challenge, fun, and community spirit. With proper training, smart pacing, and a positive mindset, you’ll be set for an incredible race-day experience.

So lace up your running shoes, trust your training, and get ready for an unforgettable 21.1km journey around Rotorua!

We can’t wait to see you at the start line!