ROUTEBURN TRACK IN ONE DAY? New Zealand Trail Running: Coach and ultramarathoner Sage Canaday - Vo2maxProductions

Aug 13, 2025

Intro

This is a quick summary of ROUTEBURN TRACK IN ONE DAY? New Zealand Trail Running: Coach and ultramarathoner Sage Canaday from Vo2maxProductions. It’s a great watch — we’re breaking it down so you can try the trail run today. Be sure to check out the full video for all the details.

Key Points

The Routeburn Track is a 20‑mile (32 km) point‑to‑point trail with about 5,000 ft (1,600 m) of climbing, ideal for a long‑distance trail run or hike.
Sage runs the track backwards (from The Divide shelter to the start), showing that you can reverse the direction to suit logistics (car shuttle, hut access).
Technical sections: slippery moss, wash‑outs, and steep switch‑backs demand careful foot placement—good traction shoes are essential.
Pacing: Sage completed the 32 km in about 5‑6 hours (roughly 10‑12 km/h on mixed terrain). Use an easy‑to‑moderate effort to keep energy for the climbs.
Practical tips: stay on the wider, smoother sections when fatigued, use huts for rest or overnight stays, and keep an eye on weather (helicopter delivery delay mentioned).

Workout Example

Routeburn Trail Run (32 km / 20 mi)

Start at the Divide shelter and run towards the McKenzie Hut (≈7 mi) on easy, steady effort (≈65‑75 % of max HR).
Technical segment (0.5‑1 km): focus on short, quick steps on slippery moss and roots; keep pace slower to stay safe.
Steep climb (next 5 km): increase effort to a moderate hill‑run pace, keep breathing controlled.
Mid‑point (≈15 km): take a brief 2‑minute walk‑break at a hut for hydration and quick stretch.
Final 5 km: steady descent on the smoother trail, finish at the Root Bur shelter. Adjust the distances and paces to match your own fitness level using the Pacing app.