EXPLORE OUR PLANS
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 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.
Sammy is an Accredited Performance 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
Tempo Run-Walks 🤝 TRB
We love a tempo run-walk here at TRB. Any of our former members would know them all too well.
Traditionally, a tempo run is a “consistently hard” run for a set distance (e.g. 8km at Zone 3).
We find tempo run-walks to be an easier starting point to prepare the legs for tempo running.
In this session, you set a heart rate cut-off (we use 165bpm). You run until your HR goes above this, and then walk for 1-2 minutes to reset.
This allows the quality of your running to stay high, and improves your ability to handle slightly higher intensity running.
Our Head Coach @carboneperformance takes you through the 8km Tempo Run-Walk, part of our Experienced Half-Marathon Plan.
Want to get in on the action?
Comment “PLAN” and we’ll DM you. 🤝
#marathonrunning #halfmarathoner #halfmarathonprep #endurancetraining #trainingplan
Tempo Run-Walks 🤝 TRB
We love a tempo run-walk here at TRB. Any of our former members would know them all too well.
Traditionally, a tempo run is a “consistently hard” run for a set distance (e.g. 8km at Zone 3).
We find tempo run-walks to be an easier starting point to prepare the legs for tempo running.
In this session, you set a heart rate cut-off (we use 165bpm). You run until your HR goes above this, and then walk for 1-2 minutes to reset.
This allows the quality of your running to stay high, and improves your ability to handle slightly higher intensity running.
Our Head Coach @carboneperformance takes you through the 8km Tempo Run-Walk, part of our Experienced Half-Marathon Plan.
Want to get in on the action?
Comment “PLAN” and we’ll DM you. 🤝
#marathonrunning #halfmarathoner #halfmarathonprep #endurancetraining #trainingplan
170km in 24 Hours? Completed it mate. 🚀
This one’s pretty special.
Across the past 12 months, Fraser has stacked up some seriously big days out.
Most recently, he ran 6.8km+, every hour on the hour, for 24 hours. A whopping 170km.
The result isn’t surprising to us though.
Training hard with @carboneperformance
Fuelling harder with @nourished.by.sammy
Dozens of races in the lead-up.
Doing the work day in, day out (the 🔑).
Super proud of our guy, and cannot wait to see what he does next.
Keep your eyes peeled. 😉
P.S. If you’re keen on smashing your own running this year, comment PLAN and we’ll get in touch. 🤝
#ultramarathoner #backyardultra #ultramarathontraining #trailruning #enduranceathlete #endurancetraining
170km in 24 Hours? Completed it mate. 🚀
This one’s pretty special.
Across the past 12 months, Fraser has stacked up some seriously big days out.
Most recently, he ran 6.8km+, every hour on the hour, for 24 hours. A whopping 170km.
The result isn’t surprising to us though.
Training hard with @carboneperformance
Fuelling harder with @nourished.by.sammy
Dozens of races in the lead-up.
Doing the work day in, day out (the 🔑).
Super proud of our guy, and cannot wait to see what he does next.
Keep your eyes peeled. 😉
P.S. If you’re keen on smashing your own running this year, comment PLAN and we’ll get in touch. 🤝
#ultramarathoner #backyardultra #ultramarathontraining #trailruning #enduranceathlete #endurancetraining
With the Gold Coast Marathon fast approaching, we are keen to get our plans out to some runners who are keen to train smart & fuel well!
Our 16-Week Premium Marathon Training Plan is designed for runners who want everything they need to excel in the marathon in one complete package 📦
✅ 16-Week Running Program
✅ Strength Training Plan
✅ Comprehensive Mobility Plan
✅ Daily Nutrition Plan
✅ Carb Load & Race Day Nutrition Plan
✅ Access to our WhatsApp Group
Comment “PLAN” for more details
📨 Send this to someone who is running in the GC Marathon
With the Gold Coast Marathon fast approaching, we are keen to get our plans out to some runners who are keen to train smart & fuel well!
Our 16-Week Premium Marathon Training Plan is designed for runners who want everything they need to excel in the marathon in one complete package 📦
✅ 16-Week Running Program
✅ Strength Training Plan
✅ Comprehensive Mobility Plan
✅ Daily Nutrition Plan
✅ Carb Load & Race Day Nutrition Plan
✅ Access to our WhatsApp Group
Comment “PLAN” for more details
📨 Send this to someone who is running in the GC Marathon
He fixed her running. She fixed his diet. Then they built a company together. 👟
Meet Sammy & Nick - the coach and dietitian combo behind @therunnersblueprint_ 🧠
After becoming co-workers and supporting each other in their running journeys, they thought: what if we did this for runners everywhere? 🌍
So they combined forces. Two nerds. One mission. Zero chill about your race results. 🏅
(Yes, they’re always this chaotic in real life 📸)
#therunnersblueprint #runcoach #runfuel #runningplan #halfmarathonprep #marathonprep #dietitian
He fixed her running. She fixed his diet. Then they built a company together. 👟
Meet Sammy & Nick - the coach and dietitian combo behind @therunnersblueprint_ 🧠
After becoming co-workers and supporting each other in their running journeys, they thought: what if we did this for runners everywhere? 🌍
So they combined forces. Two nerds. One mission. Zero chill about your race results. 🏅
(Yes, they’re always this chaotic in real life 📸)
#therunnersblueprint #runcoach #runfuel #runningplan #halfmarathonprep #marathonprep #dietitian
400m intervals are one of the most underused sessions in endurance running - and one of the most effective. 👑
Swipe through to learn what they are, why they work, and how to programme them for your level.
Built by head coach @carboneperformance
Save this for your next speed session. 🏃♂️
#400meters #speedwork #intervaltraining #trackworkout #trackwork #endurancerunning #runningtraining
400m intervals are one of the most underused sessions in endurance running - and one of the most effective. 👑
Swipe through to learn what they are, why they work, and how to programme them for your level.
Built by head coach @carboneperformance
Save this for your next speed session. 🏃♂️
#400meters #speedwork #intervaltraining #trackworkout #trackwork #endurancerunning #runningtraining
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