Last Updated: 15th Sep 2026
Last Updated: 15th Sep 2026
Open
Grunt Factor: 7 ?
Gnarl Factor: 3 ?
8.0km
115m
115m
Urban fringe
Out and Back
Undulating, small hills only
Dog Friendly
Plantation/exotic forest
Farm Road / 4WD Track
Average Uphill Gradient: +2.80%
Average Downhill Gradient: -2.80%
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1:00
Slow
00:45
Moderate
00:35
Fast
An easy 4km run up the Avana Valley, this route has you running an inland track (stick to the road the whole way up) which starts at the main road and ends at the water intake.
For the first couple of km's, you will be passing locals living as locals do - please respect their privacy and stick to the road/track. You will see lots of plantations, animals and experience the sights and smells of Rarotonga, away from the beaches and resorts.
The last few km's up to the water intake has a steady but easy climb and is on a less used track. There are several shallow stream crossings - it's easier to go straight through than risk jumping and slipping.
Once at the top, you can't go much further as it is overgrown, so enjoy the gentle downhill return and run back to Muri for a cold drink, ice cream, or a swim in the lagoon.
This track could easily be done with a pram if you're needing a shaded outing with the little ones.
Tropical setting.
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Yes
Easy.
Stick to the road.
Patchy.
Cellphone, Map
Bring your own.
The information provided is a guide only. Conditions, access and hazards can change, so use your own judgement and check current local information before heading out. Make sure the route or location is suitable for your experience, fitness and equipment, and check any access restrictions or permissions that may apply.
Do you have a suggestion on where to go afterwards for the best coffee / cake / breakfast / brunch / beer?
Fastest Known Times (FKTs)
You and Avana Pass
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Length: 5.1km
Level: Beginner - Intermediate
Distance Away: 6.1km
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