Optin – The Runners Blueprint

Go From Couch to 8KM in Just 8 Weeks (Without Burning Out or Getting Injured)

Free 8-Week Running Plan Designed by Sports Dietitians & Exercise Physiologists — Download the complete blueprint to build endurance, improve technique, and stay motivated.

📘 Inside This Plan, You’ll Get:

A complete 8-week beginner-friendly running program

Simple warm-up drills and guided mobility sessions

Weekly tracking sheets for accountability

Heart rate zone training (Zone 2) explained simply

Injury prevention tips from certified experts

Your first 8KM race plan (even if you’re starting from scratch)

HERE'S WHAT OUR AWESOME COMMUNITY THINKS...

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

“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 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

Why Beginners Stick With This Plan (And Actually Finish the 8 Weeks)

🧠 Built With Science. Proven in Real Life.

MEET YOUR 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.

Frequently Asked Questions

Is this plan suitable if I’ve never run before?

Absolutely. This plan is specifically designed for beginners. It starts with walk-run intervals and builds gradually over 8 weeks, helping you develop stamina, confidence, and proper running technique without risking injury.

How many days per week do I need to commit?

Just 3 runs per week. Plus, optional mobility sessions to keep your body feeling loose and injury-free. The schedule is flexible — so you can move sessions around your life.

What if I miss a workout?

No stress! Just pick up where you left off or repeat the previous week. Progress isn’t about perfection — it’s about consistency over time.

Do I need any special gear or a gym?

No gym needed. All you need is a comfortable pair of running shoes, some space to move (road, trail, or treadmill), and optionally a watch or app to track distance or heart rate.

Will this help me lose weight or improve my fitness?

Consistent running improves cardiovascular health, endurance, and can support healthy weight loss when combined with good nutrition and rest. The plan includes heart rate and pacing tips to help you train smarter, not harder.