Her Trails Coaching
Tarawera Ultra-Trail T21
Program for Women
A 12-week program built specifically for the Tarawera T21 course. 23 kilometres of runnable New Zealand bush trails, forestry roads, the Redwoods, and geothermal landscapes from Lake Tikitapu to Rotorua's Village Green. Whether this is your first trail race or you are chasing a personal best, this program coaches you as a whole runner: building the fitness, pacing awareness and race-day confidence the T21 actually requires.
The Course
Running the Tarawera T21
The T21 is a point-to-point trail race from the shores of Lake Tikitapu (Blue Lake) to Rotorua's Village Green. The course moves through native New Zealand bush, conifer forest, forestry roads, the towering Whakarewarewa Redwoods, and the geothermal landscape around Sulphur Point before finishing in the centre of town. It is designed to be runnable rather than highly technical, but the 400 metres of rolling elevation and the variety of trail surfaces keep you honest from start to finish.
This is part of the wider Tarawera Ultra-Trail by UTMB weekend, which means you get the atmosphere, course markings, aid stations and finish line experience of one of New Zealand's premier trail events. The T21 is a genuinely welcoming entry point into trail racing, and it is also a race that rewards preparation: knowing the terrain, pacing the undulations, and arriving at the Redwoods with legs that still have something to give.
This is a cup-less event. You will need to carry your own hydration vessel on course.
The Three Sections
What you will actually run
The 23km course breaks naturally into three sections between aid stations, each with its own terrain character and rhythm.
How We Train For It
Course-specific preparation, not generic fitness
Every element of this program is built around what the T21 actually asks of you. The 12 weeks move through three phases: Foundation (aerobic consistency and trail familiarity), Building (progressive volume, elevation and trail-specific sessions), and Race Preparation (pacing practice, fuelling rehearsal and taper). Cycle-aware adaptation is built in, and approximately 80% of sessions sit at conversational effort.
Rolling Terrain Efficiency
The T21's 400 metres of elevation are spread across constant undulations rather than one big climb. Sessions train you to manage effort on rolling terrain: running by feel and heart rate rather than pace, adjusting cadence on short rises, and keeping rhythm through the ups and downs of the middle section without overcooking it.
Mixed Surface Confidence
The course moves between soft singletrack, wider forestry roads, forest floor, and parkland. Each surface asks for a slightly different foot placement and rhythm. Dedicated sessions build comfort on varied ground so the transitions feel natural rather than disruptive, and you can maintain your effort through each change.
Summer Heat and Hydration
February in Rotorua means summer conditions, often in the low to mid 20s. The T21 is a cup-less event, so you carry your own hydration. Sessions include heat acclimatisation awareness, hydration timing for a 2 to 4 hour effort, and practice running with your race-day carry setup so nothing is unfamiliar when it counts.
Trail-Specific Strength
Uneven footing, rolling terrain and natural surfaces load your body differently to road running. The integrated strength program builds single-leg stability, ankle resilience, glute activation for short climbs, and eccentric quad control for descents, so your body is robust enough to handle the full 23km without breaking down in the final section.
Race-Day Confidence
For many runners, the T21 is a first trail event or a step into a new distance. The program includes specific preparation for race-day logistics: mandatory gear, start-line routine, pacing strategy for a point-to-point course, and how to use aid stations effectively. By the time you stand at Lake Tikitapu, you know the course, you know your plan, and you know you are ready.
Before You Begin
The Tarawera 21 is an approachable trail distance with technical features and humid summer conditions. The 12-week build assumes you arrive already running, with the consistency to layer in trail-specific work.
- Comfortable running 20 to 25 km per week across 3 to 4 sessions before week one
- Recent experience finishing a 10km or longer event in the past 12 months
- Willingness to commit to 4 to 7 hours of training per week through the build
- Access to trails, hills, or stairs for technical and vertical sessions
- Confidence on uneven surfaces, or appetite to build trail skill during the program
- Medical clearance if returning from injury, illness, or extended time off training
What's Included
Everything you need, in one place
Coached by a team built by and for women. You are coached in real time as a whole runner, not just following a plan. Your week is released each Saturday, the day before it begins, so you meet each week where you are.
Training Program
- β4 to 5 run sessions per week designed for rolling trail terrain
- β1 to 2 strength sessions weekly: single-leg stability, glute activation, descent control
- βScheduled mobility and yoga sessions for durability and range
- βAdditional 4 weeks platform access beyond the 12-week program
Coaching + Community
- βWeekly live coaching calls, join live or watch replays
- βCycle-aware adaptation with flex days for energy and load management
- βHydration and fuelling guidance for summer racing conditions
- βPrivate community of runners preparing for the same race
- βAccess to the Her Trails community for ongoing connection
Also Worth Considering
Training for more than one goal this season?
Instead of purchasing individual programs, many runners choose the Her Trails All-In Membership for broader training support across the year. If you plan to complete more than one program this season, the All-In Membership is usually the most cost-effective option and gives our coaching team the ability to support you as you transition between races, training blocks and recovery periods.
Best Value
Her Trails All-In Membership
$220 / quarter
- βAccess to every Her Trails program including trail, road and strength
- βCommunity and coaching platform with weekly coaching calls
- βStrength and mobility training for runners
- βCoaching support between races and training blocks
- βOngoing community support and accountability
- βDiscounts on merchandise and selected partner opportunities
Her Trails in Motion
These films capture our athletes and community in action across the races where Her Trails runs dedicated programs. They offer a real glimpse of how training, racing, and community support come together: moving beyond the plan, into lived experience.
What you see here is more than racing: itβs community, confidence, and connection in motion.
