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.ย 

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 runsย 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

TESTIMONIALS

Jess Sellinger

Super impressed. First running program that Iโ€™ve been on and I was honestly shook at what I managed to achieve on race day. The strength exercises were so helpful. Still havenโ€™t had any niggles either, which I canโ€™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

An amazing program, with great nutrition, workouts and engaging trainers.

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 immensely.

I had a goal of running a sub 1:40 half marathon, on race day I ran 1:38:22! Iโ€™m so happy with my results and I wouldnโ€™t have been able to do it without the Runner’s Blueprint ๐Ÿซถ๐Ÿป

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

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 โค๏ธ”

Find Out More

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We hope you already know this, butโ€ฆ ๐Ÿ‘‡

Strength training is absolutely CRUCIAL not only for preventing injuries (~69% decreased risk) but also improving your running speed and efficiency. ๐Ÿ’จ

Skip it at your own peril. ๐Ÿค•

Many runners face challenges in effectively balancing their running and strength training. โš–๏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, butโ€ฆ ๐Ÿ‘‡

Strength training is absolutely CRUCIAL not only for preventing injuries (~69% decreased risk) but also improving your running speed and efficiency. ๐Ÿ’จ

Skip it at your own peril. ๐Ÿค•

Many runners face challenges in effectively balancing their running and strength training. โš–๏ธ

Here are 3 simple tips from our head coach, Nick, for making it work!

Happy Running,
TRB

#strengthtraining #strengthworkout #runningtips #runninginjury #runninglife #strengthandconditioningcoach
...

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Carb gel cheat sheet ๐Ÿ“ฒ save this one for next time youโ€™re looking to try a new gel โœจ

Carb gel cheat sheet ๐Ÿ“ฒ save this one for next time youโ€™re looking to try a new gel โœจ ...

29 2
Weโ€™ve all been thereโ€ฆ

But there is a right way to do it, and a not so right way ๐Ÿ˜…

Here are @carboneperformance top 3 tips for managing and returning after an injury! 

Credit to @marc.rush1 for the video ๐Ÿ“น 

Happy Running ๐Ÿƒโ€โ™‚๏ธ 
TRB

Weโ€™ve all been thereโ€ฆ

But there is a right way to do it, and a not so right way ๐Ÿ˜…

Here are @carboneperformance top 3 tips for managing and returning after an injury!

Credit to @marc.rush1 for the video ๐Ÿ“น

Happy Running ๐Ÿƒโ€โ™‚๏ธ
TRB
...

37 4
Comment BLUEPRINT for a link to your plan - this is one you wonโ€™t want to miss!! ๐Ÿ‘Ÿ๐Ÿ

Comment BLUEPRINT for a link to your plan - this is one you wonโ€™t want to miss!! ๐Ÿ‘Ÿ๐Ÿ ...

9 7
Want pre-training snacks that feel more like real food? ๐Ÿฅฏ๐Ÿง‡๐Ÿฅž

Here are some home-made pre-training snack ideas (๐Ÿ’กkeep 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 โœ…

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! ๐Ÿค—

Do you find these reels helpful? What would you like to see more of - let us know ๐Ÿ‘‡๐Ÿผ

Want pre-training snacks that feel more like real food? ๐Ÿฅฏ๐Ÿง‡๐Ÿฅž

Here are some home-made pre-training snack ideas (๐Ÿ’กkeep 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 โœ…

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! ๐Ÿค—

Do you find these reels helpful? What would you like to see more of - let us know ๐Ÿ‘‡๐Ÿผ
...

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One strategy we are bullish about in 2025 is warming up on raceday. ๐Ÿ˜ค

Whether you are a well-trained athlete or weekend warrior, there is significant benefit to warming up. ๐Ÿ”ฅ 

Better running economy. ๐Ÿ’จ 
Enhanced blood flow. ๐Ÿฉธ 
Improved joint flexibility. ๐Ÿฆต 
Better pacing. โฑ๏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? ๐Ÿ‘€

#raceday #raceprep #marathontrainning #halfmarathoner #endurancetraining #enduranceathlete #runningtips

One strategy we are bullish about in 2025 is warming up on raceday. ๐Ÿ˜ค

Whether you are a well-trained athlete or weekend warrior, there is significant benefit to warming up. ๐Ÿ”ฅ

Better running economy. ๐Ÿ’จ
Enhanced blood flow. ๐Ÿฉธ
Improved joint flexibility. ๐Ÿฆต
Better pacing. โฑ๏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? ๐Ÿ‘€

#raceday #raceprep #marathontrainning #halfmarathoner #endurancetraining #enduranceathlete #runningtips
...

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Runners love to jump aheadโ€ฆ ๐Ÿคทโ€โ™‚๏ธ

But sometimes the smartest move is not progressing! โ›”๏ธ

โ€œConsistent loadingโ€ is a strategy you can use periodically (not year-round) to:

โœ… Reduce Risk of Overuse Injury ๐Ÿค• 
โœ… Reduce Risk of Bone Injury ๐Ÿฆด 
โœ… Enhance Freshness ๐ŸŒธ 
โœ… Find Consistency ๐Ÿค

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. โš–๏ธ 

Youโ€™ll usually want 2-3 weeks of consistent loading, but if youโ€™re prone to injury or coming back from one, aim for 3-4 weeks before progressing. ๐Ÿ“ˆ

#runningtips #halfmarathoner #marathonrunning #marathonrunner #endurancetraining #runninginjury #injuryrehab

Runners love to jump aheadโ€ฆ ๐Ÿคทโ€โ™‚๏ธ

But sometimes the smartest move is not progressing! โ›”๏ธ

โ€œConsistent loadingโ€ is a strategy you can use periodically (not year-round) to:

โœ… Reduce Risk of Overuse Injury ๐Ÿค•
โœ… Reduce Risk of Bone Injury ๐Ÿฆด
โœ… Enhance Freshness ๐ŸŒธ
โœ… Find Consistency ๐Ÿค

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. โš–๏ธ

Youโ€™ll usually want 2-3 weeks of consistent loading, but if youโ€™re prone to injury or coming back from one, aim for 3-4 weeks before progressing. ๐Ÿ“ˆ

#runningtips #halfmarathoner #marathonrunning #marathonrunner #endurancetraining #runninginjury #injuryrehab
...

21 0
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. ๐Ÿ˜ฑ

Surely that would negatively impact performance, right? Wellโ€ฆ

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. ๐Ÿค

Warm-ups improve performance by:
โœ… Increasing Blood Flow to Muscles
โœ… Raising Core Body Temperature
โœ… Enhancing Coordination
โœ… 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? ๐Ÿ’ญ 

#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. ๐Ÿ˜ฑ

Surely that would negatively impact performance, right? Wellโ€ฆ

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. ๐Ÿค

Warm-ups improve performance by:
โœ… Increasing Blood Flow to Muscles
โœ… Raising Core Body Temperature
โœ… Enhancing Coordination
โœ… 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? ๐Ÿ’ญ

#runningtips #raceday #marathonrunning #halfmarathoner #warmups #endurancetraining #enduranceathlete
...

24 0
Running is a single-leg sport โšก๏ธ 

Every step you take requires strength, control, and stability on one leg. Nail this and youโ€™ll move more efficiently, reduce injury risk, and boost performance.

Hereโ€™s the challenge to test this ๐Ÿ‘‡

Try a single leg lateral box step-down 
๐Ÿ‘‰ control the lowering for 5 seconds
๐Ÿ‘‰ hit 90 degree joint angle
๐Ÿ‘‰ keeping your knee in line with your hip
๐Ÿ‘‰ with 10% of your bodyweight (dumbbell)

If you failed, itโ€™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 youโ€™re at ๐Ÿƒโ€โ™‚๏ธ๐Ÿ’ฅ

#runningstrong #singlelegsquat #runningtips #runningperformance #legstrength #stabilitytraining #halfmarathon

Running is a single-leg sport โšก๏ธ

Every step you take requires strength, control, and stability on one leg. Nail this and youโ€™ll move more efficiently, reduce injury risk, and boost performance.

Hereโ€™s the challenge to test this ๐Ÿ‘‡

Try a single leg lateral box step-down
๐Ÿ‘‰ control the lowering for 5 seconds
๐Ÿ‘‰ hit 90 degree joint angle
๐Ÿ‘‰ keeping your knee in line with your hip
๐Ÿ‘‰ with 10% of your bodyweight (dumbbell)

If you failed, itโ€™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 youโ€™re at ๐Ÿƒโ€โ™‚๏ธ๐Ÿ’ฅ

#runningstrong #singlelegsquat #runningtips #runningperformance #legstrength #stabilitytraining #halfmarathon
...

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