Elevate Your RunNING with
Expert Plans for Every Distance
Follow a Proven Blueprint to Run Faster and Fuel Better
Pick Your Pace
Base Builder
8-Week Introductory Program
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.
First-Timer
Half-Marathon
Our 12-Week Half-Marathon Plan
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!
Experienced Half-Marathon
Our 12-Week Half-Marathon Plan
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.
Full Marathon
Our Signature 16-Week
Marathon Plan
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.
50K Trail
Ultramarathon
Our 20-Week Trail
Ultramarathon Plan
Push beyond the pavement. Conquer the trails & discover your true running potential over 50km. This plan has trail-specific runs and strength programming to keep you agile and resilient.
TRB Signature: Speed-Endurance
Our Signature Ongoing Program
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.
MEET OUR COACHES
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.
TESTIMONIALS
Jess Sellinger
“Super impressed. First running program that I’ve been on and I was honestly shook at what I managed to achieve on race day. The strength exercises were so helpful. Still haven’t had any niggles either, which I can’t believe. App wise, the program was super clear and easy to follow. Very affordable as well, especially as someone who is new to running”
Simon Tepoorten
Although I completed the program remotely, I felt part of a bigger running community, which helped motivate me during the weeks I struggled.”
Grace O'Toole
“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 i
Haydn Blair
“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
Find Out More
CONNECT WITH US
A rundown of the plans we offer here at TRB ⚡️
These plans have been expertly designed to give you the best possible experience for your next race 👟
Send us a DM to enquire or hit the link in our bio to grab your plan today 📝
A rundown of the plans we offer here at TRB ⚡️
These plans have been expertly designed to give you the best possible experience for your next race 👟
Send us a DM to enquire or hit the link in our bio to grab your plan today 📝
Want to know the fastest way to ruin your hard-earned VO2max? ☹️
Not drinking your water!
Dehydration isn’t just about feeling thirsty, it can majorly impact your performance. 💧
Studies show that dehydration can reduce your VO2max by between 9% and 27%, significantly affecting your endurance and strength. 📉
Don’t let dehydration slow you down. Try these tips out, and let us know how you get along.
Stay Hydrated 💧
TRB
#enduranceperformance #runningperformance #hydration #dehydration #hydrateyourself #hydrated #marathonrunning
Want to know the fastest way to ruin your hard-earned VO2max? ☹️
Not drinking your water!
Dehydration isn’t just about feeling thirsty, it can majorly impact your performance. 💧
Studies show that dehydration can reduce your VO2max by between 9% and 27%, significantly affecting your endurance and strength. 📉
Don’t let dehydration slow you down. Try these tips out, and let us know how you get along.
Stay Hydrated 💧
TRB
#enduranceperformance #runningperformance #hydration #dehydration #hydrateyourself #hydrated #marathonrunning
Knowing when to stop running or when to push through pain is a minefield. 💣
Whether you’re an endurance runner or field based athlete, the questions are still the same:
“Will I injure myself even worse?” 🤕
“How much is too much?”
The common answer from medical professionals is to stop cold turkey.
However, the answer to a “niggle” (slight discomfort) is not always to stop. ✋
Niggles are a part of the training journey — especially when you are pushing your physical limits — and need to be accepted as such.
Here is a decision tree which may help you figure out what to do when you have a niggle.
It is purposefully simplistic, so keep in mind it will not work for every injury. Any other red flags should be assessed immediately. 🚩
Let me know if you found this helpful!
#injuryprevention #injurymanagement #injuryrehab #runninginjury #runningtips #endurancetraining #strengthandconditioningcoach
Knowing when to stop running or when to push through pain is a minefield. 💣
Whether you’re an endurance runner or field based athlete, the questions are still the same:
“Will I injure myself even worse?” 🤕
“How much is too much?”
The common answer from medical professionals is to stop cold turkey.
However, the answer to a “niggle” (slight discomfort) is not always to stop. ✋
Niggles are a part of the training journey — especially when you are pushing your physical limits — and need to be accepted as such.
Here is a decision tree which may help you figure out what to do when you have a niggle.
It is purposefully simplistic, so keep in mind it will not work for every injury. Any other red flags should be assessed immediately. 🚩
Let me know if you found this helpful!
#injuryprevention #injurymanagement #injuryrehab #runninginjury #runningtips #endurancetraining #strengthandconditioningcoach
What races have you already signed up to in 2026? 🌟
Thank you to everyone who joined us for the 2025 racing season - so many great (and sold out) events with some incredible results from our members!! 🥇
Keen for another year of helping runners smash their goals with our training & nutrition plans - DM or click the link in our bio for more info 📝
What races have you already signed up to in 2026? 🌟
Thank you to everyone who joined us for the 2025 racing season - so many great (and sold out) events with some incredible results from our members!! 🥇
Keen for another year of helping runners smash their goals with our training & nutrition plans - DM or click the link in our bio for more info 📝
If it was 2016 all over again, this is what I would tell my past self 💖👟
For those of you who are new here, welcome! 🙏
Otherwise, let us reintroduce ourselves 🤝
At The Runner’s Blueprint, we don’t chase random kilometres, trends, or hype.
We focus on structure, strength, and long-term progress, so you can run better and keep running.
This page is for runners who:
• want to improve without breaking down 🤕
• care about longevity, as well as PBs 🥇
• are happy playing the long game ⛰️
If that sounds like you, you’re in the right place.
👉 Save this post. It explains how we train and what we stand for.
👉 Stick around — there’s a lot more coming.
#trb #runninglife #runningtips #runnersofinsta #marathonrunning #halfmarathoner #beginnerrunner
For those of you who are new here, welcome! 🙏
Otherwise, let us reintroduce ourselves 🤝
At The Runner’s Blueprint, we don’t chase random kilometres, trends, or hype.
We focus on structure, strength, and long-term progress, so you can run better and keep running.
This page is for runners who:
• want to improve without breaking down 🤕
• care about longevity, as well as PBs 🥇
• are happy playing the long game ⛰️
If that sounds like you, you’re in the right place.
👉 Save this post. It explains how we train and what we stand for.
👉 Stick around — there’s a lot more coming.
#trb #runninglife #runningtips #runnersofinsta #marathonrunning #halfmarathoner #beginnerrunner
Nasal Breathing 🤝 Zone 2
Their is a direct - and linear - correlation between your breathing and heart rate. 📈
Naturally, as your intensity rises, your heart pounds faster and your breathing increases.
This makes it increasingly hard to maintain a smooth, steady nasal breathing rhythm. 😮💨
We’ve found that this steady nasal breathing correlates (links) closely to your Zone 2.
In other words, if you want to improve your aerobic fitness and mitochondrial density — but aren’t sure if you’re in the right zone — try to breathe only through your nose on your next easy run!
Give it a go and let us know whether it lines up with your smart watch! ⌚️
#zone2 #runningtips #aerobiccapacity #runningfitness #runstrong
Nasal Breathing 🤝 Zone 2
Their is a direct - and linear - correlation between your breathing and heart rate. 📈
Naturally, as your intensity rises, your heart pounds faster and your breathing increases.
This makes it increasingly hard to maintain a smooth, steady nasal breathing rhythm. 😮💨
We’ve found that this steady nasal breathing correlates (links) closely to your Zone 2.
In other words, if you want to improve your aerobic fitness and mitochondrial density — but aren’t sure if you’re in the right zone — try to breathe only through your nose on your next easy run!
Give it a go and let us know whether it lines up with your smart watch! ⌚️
#zone2 #runningtips #aerobiccapacity #runningfitness #runstrong
If we were forced to choose 4 exercises for endurance runners, these would be them (or at least similar variations). 💪
Across these four movements we are getting:
• Hamstring & Trunk — Romanian Deadlift
• Quad & Pushing Strength - Split Squat
• Calf Strength — Calf Raise
• Glute & Hip Flexor — Glute Bridge HF March
By no means is this an exhaustive list, and there is more to performance… But variations of these movements cover 80% of your bases.
Do you perform any of these movements already? If so, let us know in the comments below!
#running #runningtips #runningstrong #strengthtraining #runstrong #endurancerunning #halfmarathoner
If we were forced to choose 4 exercises for endurance runners, these would be them (or at least similar variations). 💪
Across these four movements we are getting:
• Hamstring & Trunk — Romanian Deadlift
• Quad & Pushing Strength - Split Squat
• Calf Strength — Calf Raise
• Glute & Hip Flexor — Glute Bridge HF March
By no means is this an exhaustive list, and there is more to performance… But variations of these movements cover 80% of your bases.
Do you perform any of these movements already? If so, let us know in the comments below!
#running #runningtips #runningstrong #strengthtraining #runstrong #endurancerunning #halfmarathoner
Do you get knee pain while running? 😣
Typically, there are only two reasons why:
1. You are doing too much (load) 📈
2. You are too weak (capacity) ⛓️
Bonus: Both can be true at the same time!
Our Head Coach - and Exercise Physiologist - Nick, has designed a comprehensive “Knee Pain Protocol” to address the second cause of knee pain - weakness or low capacity.
This protocol will not only provide a short-term pain-relieving effect, it will create long-term strength. 🤝
The plan is focused on building up your quads, hips and hamstrings to help support the knee and allow you to run further, faster. 💡
If you want a copy of this protocol, DM us “KNEE” and we’ll send it through! 📲
Happy Running
#kneepain #runnersknee #kneepainexercises #runninginjury #marathonrunning #halfmarathoner #halfmarathontraining
Do you get knee pain while running? 😣
Typically, there are only two reasons why:
1. You are doing too much (load) 📈
2. You are too weak (capacity) ⛓️
Bonus: Both can be true at the same time!
Our Head Coach - and Exercise Physiologist - Nick, has designed a comprehensive “Knee Pain Protocol” to address the second cause of knee pain - weakness or low capacity.
This protocol will not only provide a short-term pain-relieving effect, it will create long-term strength. 🤝
The plan is focused on building up your quads, hips and hamstrings to help support the knee and allow you to run further, faster. 💡
If you want a copy of this protocol, DM us “KNEE” and we’ll send it through! 📲
Happy Running
#kneepain #runnersknee #kneepainexercises #runninginjury #marathonrunning #halfmarathoner #halfmarathontraining
What’s your goal half-marathon pace? 👀
Here is a cheat sheet to help you answer that question. 🤝
Make sure to save these times and keep them in mind for your next race.
#runningtips #halfmarathonprep #halfmarathontraining #running #trainingplan #runnerslife #halfmarathon
What’s your goal half-marathon pace? 👀
Here is a cheat sheet to help you answer that question. 🤝
Make sure to save these times and keep them in mind for your next race.
#runningtips #halfmarathonprep #halfmarathontraining #running #trainingplan #runnerslife #halfmarathon
Marathon pacing guide! ⏱️🏁
Make sure to save these and keep them in mind for your next race.
What’s your goal marathon pace? 👀
Marathon pacing guide! ⏱️🏁
Make sure to save these and keep them in mind for your next race.
What’s your goal marathon pace? 👀
Acceptance and accountability are 🔑 when you are struggling with motivation!
Here are three things to consider when motivation inevitably drops.
Happy Running
TRB
📹 @thewoodsrun
#motivationtips #runningtips #halfmarathon #running #marathonrunning #halfmarathoner #trainingplan
Acceptance and accountability are 🔑 when you are struggling with motivation!
Here are three things to consider when motivation inevitably drops.
Happy Running
TRB
📹 @thewoodsrun
#motivationtips #runningtips #halfmarathon #running #marathonrunning #halfmarathoner #trainingplan