Follow a Proven Blueprint to Run Faster and Fuel Better
Looking to find your feet?
Our Base Builder Program is the perfect starting point for newer runners looking to establish a strong foundation in running technique and endurance.
Ready to run your first 21.1km?
Our most popular plan, designed to guide you every step of the way. Expect strength and nutrition support and gradual progressions up to 21.1km!
Chase that PB. This plan is all about pushing your limits and hitting a new personal best in the half-marathon, via an expertly crafted running plan, strength programming and fuelling.ย
Train smart, race stronger. Built to help you push limits and achieve your first, or best, marathon time! No hitting the wall, thanks to expert nutrition and a targeted training plan.
Push beyond the pavement. Conquer the trails & discover your true running potential over 50km. This plan has trail-specific runsย and strength programming to keep you agile and resilient.
Year-round results. Designed for runners wanting the perfect balance of speed & endurance. Stay strong, fast and motivated with flexible 7-week training cycles and regular testing.
Nick is an Exercise Physiologist and avid ultra-marathon runner, specialising in running performance, athletic development and injury rehabilitation.
Aidan is a Sports Dietitian and the Founder of Ideal Nutrition, with expertise in sports nutrition & optimising running performance.
Sammy is an experienced Accredited Practising Dietitian who collaborates closely with runners to optimise their nutrition, ensuring they perform at their peak on race day.
“Super impressed. First running program that Iโve been on and I was honestly shook at what I managed to achieve on race day. The strength exercises were so helpful. Still havenโt had any niggles either, which I canโt believe. App wise, the program was super clear and easy to follow. Very affordable as well, especially as someone who is new to running”
“I started with The Runners Blueprint on the experienced half marathon plan… I loved the balance of strength, speed work and slow runs as well as the nutritional plan.
Nick and Sammy were always available to answer any training and nutrition questions I had. Sammy gave me a full run down on my race day nutritional plan which helped immensely.
I had a goal of running a sub 1:40 half marathon, on race day I ran 1:38:22! Iโm so happy with my results and I wouldnโt have been able to do it without the Runner’s Blueprint ๐ซถ๐ป
“The Runners Blueprint helped me find the right plan for my needs and I met with the team at their launch day in the city. Nick was incredibly friendly and supportive and I had full confidence in his expertise.
My program was 12 weeks in duration and thanks to their nutrition plan, the variety of training types and exercises, a welcoming community
on Strava and ongoing support, I saw fantastic results with many new PBs for 5km, 10km and half marathon distances plus a drop of 6.5kg throughout the program. My body feels stronger, brain feels fuller and I cannot wait for another half marathon PB! Thanks TRB team โค๏ธ”
We hope you already know this, butโฆ ๐
Strength training is absolutely CRUCIAL not only for preventing injuries (~69% decreased risk) but also improving your running speed and efficiency. ๐จ
Skip it at your own peril. ๐ค
Many runners face challenges in effectively balancing their running and strength training. โ๏ธ
Here are 3 simple tips from our head coach, Nick, for making it work!
Happy Running,
TRB
#strengthtraining #strengthworkout #runningtips #runninginjury #runninglife #strengthandconditioningcoach
We hope you already know this, butโฆ ๐
Strength training is absolutely CRUCIAL not only for preventing injuries (~69% decreased risk) but also improving your running speed and efficiency. ๐จ
Skip it at your own peril. ๐ค
Many runners face challenges in effectively balancing their running and strength training. โ๏ธ
Here are 3 simple tips from our head coach, Nick, for making it work!
Happy Running,
TRB
#strengthtraining #strengthworkout #runningtips #runninginjury #runninglife #strengthandconditioningcoach
...
Weโve all been thereโฆ
But there is a right way to do it, and a not so right way ๐
Here are @carboneperformance top 3 tips for managing and returning after an injury!
Credit to @marc.rush1 for the video ๐น
Happy Running ๐โโ๏ธ
TRB
Weโve all been thereโฆ
But there is a right way to do it, and a not so right way ๐
Here are @carboneperformance top 3 tips for managing and returning after an injury!
Credit to @marc.rush1 for the video ๐น
Happy Running ๐โโ๏ธ
TRB
...
Want pre-training snacks that feel more like real food? ๐ฅฏ๐ง๐ฅ
Here are some home-made pre-training snack ideas (๐กkeep in mind, we want these to be low in fat, fibre and moderate in protein - so making these from regular flour or an oat GF flour would work best, and keeping the additional oils and nut butters to a minimum here โ
I have also included some general recommendations for the amounts to have before your run - tailor this to your weight & what amount feels comfortable to you! ๐ค
Do you find these reels helpful? What would you like to see more of - let us know ๐๐ผ
Want pre-training snacks that feel more like real food? ๐ฅฏ๐ง๐ฅ
Here are some home-made pre-training snack ideas (๐กkeep in mind, we want these to be low in fat, fibre and moderate in protein - so making these from regular flour or an oat GF flour would work best, and keeping the additional oils and nut butters to a minimum here โ
I have also included some general recommendations for the amounts to have before your run - tailor this to your weight & what amount feels comfortable to you! ๐ค
Do you find these reels helpful? What would you like to see more of - let us know ๐๐ผ
...
One strategy we are bullish about in 2025 is warming up on raceday. ๐ค
Whether you are a well-trained athlete or weekend warrior, there is significant benefit to warming up. ๐ฅ
Better running economy. ๐จ
Enhanced blood flow. ๐ฉธ
Improved joint flexibility. ๐ฆต
Better pacing. โฑ๏ธ
The list is endless!
Our recommendation is a minimum of 1km, gradually building up to race pace.
More experienced runners can shift closer towards 2km and incorporate short stride efforts to prime the body for a PB!
Do you warm up on race day? ๐
#raceday #raceprep #marathontrainning #halfmarathoner #endurancetraining #enduranceathlete #runningtips
One strategy we are bullish about in 2025 is warming up on raceday. ๐ค
Whether you are a well-trained athlete or weekend warrior, there is significant benefit to warming up. ๐ฅ
Better running economy. ๐จ
Enhanced blood flow. ๐ฉธ
Improved joint flexibility. ๐ฆต
Better pacing. โฑ๏ธ
The list is endless!
Our recommendation is a minimum of 1km, gradually building up to race pace.
More experienced runners can shift closer towards 2km and incorporate short stride efforts to prime the body for a PB!
Do you warm up on race day? ๐
#raceday #raceprep #marathontrainning #halfmarathoner #endurancetraining #enduranceathlete #runningtips
...
Runners love to jump aheadโฆ ๐คทโโ๏ธ
But sometimes the smartest move is not progressing! โ๏ธ
โConsistent loadingโ is a strategy you can use periodically (not year-round) to:
โ
Reduce Risk of Overuse Injury ๐ค
โ
Reduce Risk of Bone Injury ๐ฆด
โ
Enhance Freshness ๐ธ
โ
Find Consistency ๐ค
It involves holding your load steady for a number of weeks, and letting your body adapt, before pushing on.
This means the same mileage, same relative intensities and same weekly structure. โ๏ธ
Youโll usually want 2-3 weeks of consistent loading, but if youโre prone to injury or coming back from one, aim for 3-4 weeks before progressing. ๐
#runningtips #halfmarathoner #marathonrunning #marathonrunner #endurancetraining #runninginjury #injuryrehab
Runners love to jump aheadโฆ ๐คทโโ๏ธ
But sometimes the smartest move is not progressing! โ๏ธ
โConsistent loadingโ is a strategy you can use periodically (not year-round) to:
โ
Reduce Risk of Overuse Injury ๐ค
โ
Reduce Risk of Bone Injury ๐ฆด
โ
Enhance Freshness ๐ธ
โ
Find Consistency ๐ค
It involves holding your load steady for a number of weeks, and letting your body adapt, before pushing on.
This means the same mileage, same relative intensities and same weekly structure. โ๏ธ
Youโll usually want 2-3 weeks of consistent loading, but if youโre prone to injury or coming back from one, aim for 3-4 weeks before progressing. ๐
#runningtips #halfmarathoner #marathonrunning #marathonrunner #endurancetraining #runninginjury #injuryrehab
...
This is what makes TRB different to other coaching programs - we are real coaches, with real experience, creating real programs - with the goal of connecting with runners & guiding them to the finish line ๐ค๐ผ
Experience the TRB difference - join today via the link in our bio ๐
This is what makes TRB different to other coaching programs - we are real coaches, with real experience, creating real programs - with the goal of connecting with runners & guiding them to the finish line ๐ค๐ผ
Experience the TRB difference - join today via the link in our bio ๐
...
๐จ Bone Stress Injuries ๐จ
They donโt happen by โbad luck.โ
There are proven risk factors that massively increase your chances of breaking down. ๐ค
Some of which are out of our control, and some which are strongly controllable. ๐ค
In this post, weโve highlighted 4 of the biggest ones you need to know.
Have you had a BSI? Comment below and let us know!
#stressfracture #stressfracturerecovery #runninginjury #marathontraining #endurancetraining #endurancerunning
๐จ Bone Stress Injuries ๐จ
They donโt happen by โbad luck.โ
There are proven risk factors that massively increase your chances of breaking down. ๐ค
Some of which are out of our control, and some which are strongly controllable. ๐ค
In this post, weโve highlighted 4 of the biggest ones you need to know.
Have you had a BSI? Comment below and let us know!
#stressfracture #stressfracturerecovery #runninginjury #marathontraining #endurancetraining #endurancerunning
...
Raceday Warm-Ups?
Andreas Almgren @aaalmgren recently ran a 10km race in 26:53. Leading into the event, he was seen performing a progressing running warm-up, totalling ~6km. ๐ฑ
Surely that would negatively impact performance, right? Wellโฆ
A 2023 study looking at well-trained runners found that high-intensity warm-ups improve 5000m time by 6.4s more than lower intensity warm-ups. Other studies have produced similar findings. ๐ค
Warm-ups improve performance by:
โ
Increasing Blood Flow to Muscles
โ
Raising Core Body Temperature
โ
Enhancing Coordination
โ
Improving Running Economy
All of our running plans include a 1.5-2km gradual warm-up on race day.
Our recommendation is to start with dynamic stretches, then gradually build up to your race pace over 1-2km. Allow for ~10mins after this to compose yourself, then race!
What do you think of raceday warm-ups? ๐ญ
#runningtips #raceday #marathonrunning #halfmarathoner #warmups #endurancetraining #enduranceathlete
Raceday Warm-Ups?
Andreas Almgren @aaalmgren recently ran a 10km race in 26:53. Leading into the event, he was seen performing a progressing running warm-up, totalling ~6km. ๐ฑ
Surely that would negatively impact performance, right? Wellโฆ
A 2023 study looking at well-trained runners found that high-intensity warm-ups improve 5000m time by 6.4s more than lower intensity warm-ups. Other studies have produced similar findings. ๐ค
Warm-ups improve performance by:
โ
Increasing Blood Flow to Muscles
โ
Raising Core Body Temperature
โ
Enhancing Coordination
โ
Improving Running Economy
All of our running plans include a 1.5-2km gradual warm-up on race day.
Our recommendation is to start with dynamic stretches, then gradually build up to your race pace over 1-2km. Allow for ~10mins after this to compose yourself, then race!
What do you think of raceday warm-ups? ๐ญ
#runningtips #raceday #marathonrunning #halfmarathoner #warmups #endurancetraining #enduranceathlete
...
We get heaps of these questions each week from our TRB community. ๐ญ
This one gets asked a lot. So we answered it!
Do you have any other similar questions?
Comment below or DM us โTRBโ to join our community on WhatsApp.
#marathontrainingplan #marathonrunning #endurancetraining #enduranceathlete #marathonrunner #halfmarathon
We get heaps of these questions each week from our TRB community. ๐ญ
This one gets asked a lot. So we answered it!
Do you have any other similar questions?
Comment below or DM us โTRBโ to join our community on WhatsApp.
#marathontrainingplan #marathonrunning #endurancetraining #enduranceathlete #marathonrunner #halfmarathon
...
Running is a single-leg sport โก๏ธ
Every step you take requires strength, control, and stability on one leg. Nail this and youโll move more efficiently, reduce injury risk, and boost performance.
Hereโs the challenge to test this ๐
Try a single leg lateral box step-down
๐ control the lowering for 5 seconds
๐ hit 90 degree joint angle
๐ keeping your knee in line with your hip
๐ with 10% of your bodyweight (dumbbell)
If you failed, itโs probably an area to work on. Start by including 3 sets of 5-8 reps each side, building up weight gradually.
Simple on paper, brutal in practice.
Give it a go and see where youโre at ๐โโ๏ธ๐ฅ
#runningstrong #singlelegsquat #runningtips #runningperformance #legstrength #stabilitytraining #halfmarathon
Running is a single-leg sport โก๏ธ
Every step you take requires strength, control, and stability on one leg. Nail this and youโll move more efficiently, reduce injury risk, and boost performance.
Hereโs the challenge to test this ๐
Try a single leg lateral box step-down
๐ control the lowering for 5 seconds
๐ hit 90 degree joint angle
๐ keeping your knee in line with your hip
๐ with 10% of your bodyweight (dumbbell)
If you failed, itโs probably an area to work on. Start by including 3 sets of 5-8 reps each side, building up weight gradually.
Simple on paper, brutal in practice.
Give it a go and see where youโre at ๐โโ๏ธ๐ฅ
#runningstrong #singlelegsquat #runningtips #runningperformance #legstrength #stabilitytraining #halfmarathon
...