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
Running is a single-leg sport ⚡️
Every step you take requires strength, control, and stability on one leg. Nail this and you’ll move more efficiently, reduce injury risk, and boost performance.
Here’s the challenge to test this 👇
Try a single leg lateral box step-down
👉 control the lowering for 5 seconds
👉 hit 90 degree joint angle
👉 keeping your knee in line with your hip
👉 with 10% of your bodyweight (dumbbell)
If you failed, it’s 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 you’re at 🏃♂️💥
#runningstrong #singlelegsquat #runningtips #runningperformance #legstrength #stabilitytraining #halfmarathon
Running is a single-leg sport ⚡️
Every step you take requires strength, control, and stability on one leg. Nail this and you’ll move more efficiently, reduce injury risk, and boost performance.
Here’s the challenge to test this 👇
Try a single leg lateral box step-down
👉 control the lowering for 5 seconds
👉 hit 90 degree joint angle
👉 keeping your knee in line with your hip
👉 with 10% of your bodyweight (dumbbell)
If you failed, it’s 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 you’re at 🏃♂️💥
#runningstrong #singlelegsquat #runningtips #runningperformance #legstrength #stabilitytraining #halfmarathon
My reaction to bodyweight warm-up drills for preventing shin splints. 👆
To @_tori.fit’s credit, these are great general warm-up drills to prepare for a run. 🏃♂️
But as a Qualified Exercise Physiologist, I can confidently tell you that a couple of heel walks won’t prevent shin splints. 🚫
The evidence tells us that higher BMI, previous shin splints, greater navicular drop and fewer years of running experience contribute to shin splints (PMID: 24379729).
So — What can we control immediately?
Proper load management. This means not:
👎 Doing too much, too soon
🔥 Running too hard, too soon
Failing to recover between sessions
Pro-tip: Higher running cadences will reduce the risk of bone stress or shin-related injuries, so get those steps up! 🤝
If you found this post helpful, let us know below!
Original post: @_tori.fit
#shinsplints #shinpain #shins #runninginjury #injuryprevention #exercisephysiologist
My reaction to bodyweight warm-up drills for preventing shin splints. 👆
To @_tori.fit’s credit, these are great general warm-up drills to prepare for a run. 🏃♂️
But as a Qualified Exercise Physiologist, I can confidently tell you that a couple of heel walks won’t prevent shin splints. 🚫
The evidence tells us that higher BMI, previous shin splints, greater navicular drop and fewer years of running experience contribute to shin splints (PMID: 24379729).
So — What can we control immediately?
Proper load management. This means not:
👎 Doing too much, too soon
🔥 Running too hard, too soon
Failing to recover between sessions
Pro-tip: Higher running cadences will reduce the risk of bone stress or shin-related injuries, so get those steps up! 🤝
If you found this post helpful, let us know below!
Original post: @_tori.fit
#shinsplints #shinpain #shins #runninginjury #injuryprevention #exercisephysiologist
“It must really help you clear your head!” 🤪
Anyone else?
#trailrunning #trailrunner #endurancetraining #marathonrunning #runningmemes
“It must really help you clear your head!” 🤪
Anyone else?
#trailrunning #trailrunner #endurancetraining #marathonrunning #runningmemes
Need pre-training carbs? 🤝🏼 we got you!
Happy running this weekend team!
Our half & full marathon plans ALSO include a tailored nutrition plan with all the info you need to start nailing your nutrition for running - link in bio! 🥯
Need pre-training carbs? 🤝🏼 we got you!
Happy running this weekend team!
Our half & full marathon plans ALSO include a tailored nutrition plan with all the info you need to start nailing your nutrition for running - link in bio! 🥯
Your calves are workhorses when you run, handling up to 6–8x your bodyweight with every stride. 🦵
That’s a lot of force, and if they’re not strong enough to tolerate it, you’re asking for trouble. ⛔️
Two of my current favourite movements to build calf and Achilles resilience:
1️⃣ Smith Machine Ankle Isometric Hold – develop serious isometric strength through the calf–Achilles complex to better absorb and transfer force. 💪
2️⃣ 2-Up / 1-Down Seated Calf Raise – target eccentric strength so you can control that load instead of it controlling you. ⛓️💥
If you want to run further, faster, and with fewer niggles, train your calves like you mean it. ✅
#calves #calfmuscles #achilles #achillestendon #runningtips #runningstrong
Your calves are workhorses when you run, handling up to 6–8x your bodyweight with every stride. 🦵
That’s a lot of force, and if they’re not strong enough to tolerate it, you’re asking for trouble. ⛔️
Two of my current favourite movements to build calf and Achilles resilience:
1️⃣ Smith Machine Ankle Isometric Hold – develop serious isometric strength through the calf–Achilles complex to better absorb and transfer force. 💪
2️⃣ 2-Up / 1-Down Seated Calf Raise – target eccentric strength so you can control that load instead of it controlling you. ⛓️💥
If you want to run further, faster, and with fewer niggles, train your calves like you mean it. ✅
#calves #calfmuscles #achilles #achillestendon #runningtips #runningstrong
How To Improve Your Cadence 🤝
In our last post, we explored cadence, and it’s impact on injury risk and running economy. 🤕
In short, a cadence <164 steps per minute (spm) is associated with higher injury rates and poorer running efficiency. 👎
Here are two effective ways to raise your cadence without throwing off your style.
1️⃣ METRONOME 🎚️
Using a metronome is our go-to method for nailing cadence. Metronomes play a beat at a consistent rate (e.g. 170bpm), allowing your body to sync up with this higher rate. ✅
To start, set the metronome at 10spm higher than your typical cadence and run with this for as long as comfortable. 🏃♂️
You can download “Pro Metronome” on the App Store, or use YouTube!
2️⃣ FOLLOW THESE CUES
Another approach is keeping these 2 cues in your mind throughout your run:
- Pump The Arms (Faster)
- Get Back To the Ground! (Don’t Float)
Your legs will naturally sync up with your arms, so having a faster arm swing will increase your cadence. Similarly, avoiding floating (getting your foot back to the ground) will help up that step rate. 🎵
3️⃣ BONUS TIP
Avoid using these approaches excessively, or on every run. Start by incorporating them into the first 1-2km of every run OR on 1x run per week. Trust us, it can get boring fast. 🙃
Let us know below if you found these tips helpful!
Happy Running
TRB
#runningtips #runninglifestyle #runnerslife #cadence #beginnerrunner #halfmarathontraining #halfmarathons
How To Improve Your Cadence 🤝
In our last post, we explored cadence, and it’s impact on injury risk and running economy. 🤕
In short, a cadence <164 steps per minute (spm) is associated with higher injury rates and poorer running efficiency. 👎
Here are two effective ways to raise your cadence without throwing off your style.
1️⃣ METRONOME 🎚️
Using a metronome is our go-to method for nailing cadence. Metronomes play a beat at a consistent rate (e.g. 170bpm), allowing your body to sync up with this higher rate. ✅
To start, set the metronome at 10spm higher than your typical cadence and run with this for as long as comfortable. 🏃♂️
You can download “Pro Metronome” on the App Store, or use YouTube!
2️⃣ FOLLOW THESE CUES
Another approach is keeping these 2 cues in your mind throughout your run:
- Pump The Arms (Faster)
- Get Back To the Ground! (Don’t Float)
Your legs will naturally sync up with your arms, so having a faster arm swing will increase your cadence. Similarly, avoiding floating (getting your foot back to the ground) will help up that step rate. 🎵
3️⃣ BONUS TIP
Avoid using these approaches excessively, or on every run. Start by incorporating them into the first 1-2km of every run OR on 1x run per week. Trust us, it can get boring fast. 🙃
Let us know below if you found these tips helpful!
Happy Running
TRB
#runningtips #runninglifestyle #runnerslife #cadence #beginnerrunner #halfmarathontraining #halfmarathons
🥇 get race ready → get TRB
🗒️ put your training & nutrition plan in our hands
🙌🏼 created by real experts with real experience
🏁 sign up to one of our race programs now
🔗 follow the link in our bio to get your plan now
🥇 get race ready → get TRB
🗒️ put your training & nutrition plan in our hands
🙌🏼 created by real experts with real experience
🏁 sign up to one of our race programs now
🔗 follow the link in our bio to get your plan now
Cadence, Injury Risk & Performance 🦶
Cadence is a valuable metric to measure and work on in your running journey. 🧪
Irrelevant to pace - it is a measure of the regularity of your steps, measured in steps per minute (spm). 🔨
WHY MEASURE IT 🤷♂️
1️⃣ Higher cadences reduce injury risk — specifically when it comes to shins, knees and bone stress injuries. 🦴
2️⃣ Running with a higher cadence temporarily feels strange, but will improve your efficiency and speed in the long term (hint: running economy). ⚙️
WHAT IS A “GOOD” CADENCE?
Below are some objective guidelines:
Poor: <160spm
Average: 160-169spm
Good: >170spm
As a general rule, increasing your cadence from any starting point will benefit you, even if this is a 5spm improvement from 155spm. ✅
You can review this on your Garmin/Apple Watch App, or via Strava. ⌚️ Let us know your average cadence in the comments below! 👇
#cadence #runningcadence #runningtips #running #halfmarathon #trainingplan
Cadence, Injury Risk & Performance 🦶
Cadence is a valuable metric to measure and work on in your running journey. 🧪
Irrelevant to pace - it is a measure of the regularity of your steps, measured in steps per minute (spm). 🔨
WHY MEASURE IT 🤷♂️
1️⃣ Higher cadences reduce injury risk — specifically when it comes to shins, knees and bone stress injuries. 🦴
2️⃣ Running with a higher cadence temporarily feels strange, but will improve your efficiency and speed in the long term (hint: running economy). ⚙️
WHAT IS A “GOOD” CADENCE?
Below are some objective guidelines:
Poor: <160spm
Average: 160-169spm
Good: >170spm
As a general rule, increasing your cadence from any starting point will benefit you, even if this is a 5spm improvement from 155spm. ✅
You can review this on your Garmin/Apple Watch App, or via Strava. ⌚️ Let us know your average cadence in the comments below! 👇
#cadence #runningcadence #runningtips #running #halfmarathon #trainingplan
Are you keen to finish the year with a bang?! 💥
Grab a plan from us through the link in our bio, and we will help you get your race PB!
Our race plans include:
- Complete running training block, specific to your race distance & experience
- Strength specific sessions to enhance your running
- Mobility work to support recovery
- Nutrition plan for day-to-day fuelling
- Race nutrition strategies and carb loading!
Send us a DM to enquire or click the link in our bio to grab your plan today 🔗
#running #trainingplan #runningtrainingplan #racing #runner #nutritionplan #nutritionforrunners #trainingplanformarathon #trainingtips #nutritontips
Are you keen to finish the year with a bang?! 💥
Grab a plan from us through the link in our bio, and we will help you get your race PB!
Our race plans include:
- Complete running training block, specific to your race distance & experience
- Strength specific sessions to enhance your running
- Mobility work to support recovery
- Nutrition plan for day-to-day fuelling
- Race nutrition strategies and carb loading!
Send us a DM to enquire or click the link in our bio to grab your plan today 🔗
#running #trainingplan #runningtrainingplan #racing #runner #nutritionplan #nutritionforrunners #trainingplanformarathon #trainingtips #nutritontips
Here are 3 signs your taper is on point 🔥
1️⃣ You’ve reduced volume — but haven’t gone full hibernation mode. 🐻
2️⃣ You’re still getting a hit of speed and intensity (just not too much). ⚡️
3️⃣ You’re focusing on recovery — sleeping well, fuelling right, and managing stress. 💤
By the time you are 2 weeks out from your race, the work’s (mostly) already done! Now it’s about showing up fresh and ready. 🔥
Comment below if you’re running at @gcmarathon this weekend — and which race!👇
#marathonrunning #tapering #halfmarathoner #halfmarathonprep #endurancetraining #enduranceathlete #marathontips
Here are 3 signs your taper is on point 🔥
1️⃣ You’ve reduced volume — but haven’t gone full hibernation mode. 🐻
2️⃣ You’re still getting a hit of speed and intensity (just not too much). ⚡️
3️⃣ You’re focusing on recovery — sleeping well, fuelling right, and managing stress. 💤
By the time you are 2 weeks out from your race, the work’s (mostly) already done! Now it’s about showing up fresh and ready. 🔥
Comment below if you’re running at @gcmarathon this weekend — and which race!👇
#marathonrunning #tapering #halfmarathoner #halfmarathonprep #endurancetraining #enduranceathlete #marathontips
Tapering got you feeling terrible? 🥴
DON’T STRESS! (It’s totally normal)
Here’s why it happens, and why it actually might be a good sign, as per our Head Coach @carboneperformance!
#taperweek #tapering #deload #runners #runnerslife #marathonrunner #halfmarathoner #recoveryweek
Tapering got you feeling terrible? 🥴
DON’T STRESS! (It’s totally normal)
Here’s why it happens, and why it actually might be a good sign, as per our Head Coach @carboneperformance!
#taperweek #tapering #deload #runners #runnerslife #marathonrunner #halfmarathoner #recoveryweek
DO NOT DO THIS 🚨🚨
Caught sight of this reel recently from @nedbankrunningclub and we had to share it.
Everyone talks about overtraining and the dangers it poses — overuse injuries, illness etc
However, our Exercise Physiologist Nick wants you to know that under-training can be equally, if not MORE, dangerous. ⚠️
Some of the effects of under-training and participating in endurance events include:
⛔️ Rhabdomylosis (Muscle damage)
⛔️ Cardiac Stress
⛔️ Heat Stroke
⛔️ Collapsing / Passing out
Respect the distance you are training for, and ensure you prepare adequately with running, strength training and nutrition. 🏃🏽♀️💪🍏
If you need a training plan which covers all of these - safely and effectively - check out our race + nutrition plans in our bio 🔗
#marathonrunning #enduranceracing #endurancetraining #halfmarathon #runninginjury #passout #runner
DO NOT DO THIS 🚨🚨
Caught sight of this reel recently from @nedbankrunningclub and we had to share it.
Everyone talks about overtraining and the dangers it poses — overuse injuries, illness etc
However, our Exercise Physiologist Nick wants you to know that under-training can be equally, if not MORE, dangerous. ⚠️
Some of the effects of under-training and participating in endurance events include:
⛔️ Rhabdomylosis (Muscle damage)
⛔️ Cardiac Stress
⛔️ Heat Stroke
⛔️ Collapsing / Passing out
Respect the distance you are training for, and ensure you prepare adequately with running, strength training and nutrition. 🏃🏽♀️💪🍏
If you need a training plan which covers all of these - safely and effectively - check out our race + nutrition plans in our bio 🔗
#marathonrunning #enduranceracing #endurancetraining #halfmarathon #runninginjury #passout #runner