runnersblueprint.com

# Runner's Blueprint
# AI content index — https://llmstxt.org/
# Last updated: 2026-05-17

> Runner's Blueprint is a running coaching blog founded in 2014 by David Dack.
> The site provides evidence-based training, nutrition, gear, and injury-prevention
> guidance for runners of every level — from absolute beginners through ultramarathon
> athletes. David has been coaching runners since 2007 and writing about running
> since 2014. The archive currently contains 1,400+ articles, plus a suite of
> free calculators (pace, VO2 max, marathon predictor, calorie burn, and more).

## About

- [About David Dack](https://www.runnersblueprint.com/about/)
- [Contact](https://www.runnersblueprint.com/contact/)
- [Privacy Policy](https://www.runnersblueprint.com/privacy-policy/)

## Categories

- [Beginner Runner](https://www.runnersblueprint.com/category/beginner-runner-2/) — 153 articles for new runners
- [Marathon Training](https://www.runnersblueprint.com/category/marathon-training/) — 42 articles
- [Half Marathon Tips](https://www.runnersblueprint.com/category/half-marathon-tips/) — 21 articles
- [10K Training](https://www.runnersblueprint.com/category/10k-training/) — 17 articles
- [5K Training](https://www.runnersblueprint.com/category/5k-training/) — 18 articles
- [Running Workouts](https://www.runnersblueprint.com/category/running-workouts/) — 44 articles
- [Cross Training For Runners](https://www.runnersblueprint.com/category/cross-training-for-runners/) — 747 articles
- [Strength Training](https://www.runnersblueprint.com/category/strength-training/) — 18 articles
- [Treadmill Running](https://www.runnersblueprint.com/category/treadmill-running/) — 18 articles
- [Running Injury Prevention & Treatment](https://www.runnersblueprint.com/category/running-injury-prevention-treatment/) — 92 articles
- [Runners Health](https://www.runnersblueprint.com/category/runners-health/) — 41 articles
- [Runners Diet](https://www.runnersblueprint.com/category/runners-diet-2/) — 24 articles
- [Running For Weight Loss](https://www.runnersblueprint.com/category/running-for-weight-loss/) — 30 articles
- [Running Shoes](https://www.runnersblueprint.com/category/running-shoes/) — 40 articles
- [Running Gear](https://www.runnersblueprint.com/category/running-gear/) — 27 articles

## Flagship Articles

These are the cornerstone guides — one definitive resource per major topic.

### Race distance training
- [Couch to 5K Plan in 8 Weeks](https://www.runnersblueprint.com/couch-to-5k/) — Step-by-step beginner-to-5K progression
- [The Complete Guide to 5K Training](https://www.runnersblueprint.com/the-complete-guide-to-5k-training/) — Definitive 5K reference
- [Master the 10K: The Complete Runner's Guide](https://www.runnersblueprint.com/master-the-10k-the-complete-runners-guide-to-owning-the-distance/) — Comprehensive 10K training and racing
- [Couch to 10K Plan: 12-Week Beginner Guide](https://www.runnersblueprint.com/couch-to-10k-training/) — Progression from C25K to 10K
- [Master the Half Marathon: The Ultimate Guide](https://www.runnersblueprint.com/master-the-half-marathon-the-ultimate-guide-to-racing-13-1-miles-with-power-precision-purpose/) — Complete half-marathon resource
- [The Complete Marathon Training Blueprint](https://www.runnersblueprint.com/the-complete-marathon-training-blueprint-plans-science-and-race%e2%80%91day-tips/) — Marathon plans, science, and race-day strategy

### Beginner foundations
- [The Ultimate Running FAQ: 52 Questions New Runners Ask](https://www.runnersblueprint.com/the-ultimate-running-faq-52-questions-new-runners-ask-and-what-you-actually-need-to-know/) — Comprehensive answer reference for new runners
- [How to Start Running to Lose Weight: 8-Week Beginner Plan](https://www.runnersblueprint.com/beginner-running-plan/) — Weight-loss-focused beginner programme
- [How to Start Running When Overweight](https://www.runnersblueprint.com/fat-people-running/) — Plus-size starting guide
- [Turn Running into a Daily Habit](https://www.runnersblueprint.com/making-running-a-habit-simple-steps/) — Habit-formation framework for new runners

### Training science and performance
- [Strength Training for Runners: The No-BS Guide](https://www.runnersblueprint.com/strength-training-for-runners-the-no-bs-guide-to-getting-faster-stronger-and-injury-free/) — Strength routines specifically for runners
- [The Ultimate Guide to Sprint Workouts](https://www.runnersblueprint.com/sprint-workouts/) — Speed work and explosive performance
- [Why Your Running Isn't Improving — 8 Mistakes](https://www.runnersblueprint.com/why-is-my-running-not-improving/) — Plateau diagnosis and fixes
- [Mastering Proper Treadmill Running Form](https://www.runnersblueprint.com/proper-treadmill-running-form/) — Treadmill technique reference

### Injury, health, and nutrition
- [Common Running Injuries and How to Overcome Them](https://www.runnersblueprint.com/overuse-running-injuries/) — Complete injury prevention and recovery reference
- [How to Lose 25 Pounds As Fast As Possible](https://www.runnersblueprint.com/how-to-lose-25-pounds/) — Aggressive weight-loss approach for runners
- [101 Best Weight Loss Tips of All Time](https://www.runnersblueprint.com/best-weight-loss-tips-of-all-time/) — Comprehensive weight-loss tip compendium
- [101 Running Tricks & Hacks Every Runner Needs to Know](https://www.runnersblueprint.com/best-running-tips-and-hacks-of-all-time/) — Practical running optimization

### Gear
- [Best Running Shoe Brands for Beginners & Intermediates](https://www.runnersblueprint.com/running-shoes-brands/) — Definitive running-shoe brand reference

## Calculators & Tools

Runner's Blueprint hosts a suite of interactive calculators embedded
inside relevant tutorial articles via the [rbp_calculator] shortcode.
Available calculator types (currently embedded across relevant guides;
not yet hosted at standalone URLs):

- Running Pace Calculator — Convert pace, distance, and time
- 5K Time Predictor — Predict your 5K race time from training data
- Marathon Time Predictor — Predict marathon finish times
- Marathon Pace Calculator — Calculate pacing strategy for a target marathon time
- Calorie Burn Calculator — Estimate calories burned during a run
- VO2 Max Estimator — Estimate aerobic capacity from field tests
- Age-Graded Performance Calculator — Compare performances across ages and distances

## Optional

- [Full XML Sitemap Index](https://www.runnersblueprint.com/sitemap_index.xml)