Shows
The Evergreen Athlete - By Finlay MacHugh020 - How to Plan Your Next 6 Months Of TrainingHow to Plan Your Next 6 Months Of TrainingIf you’ve got a race or event on the calendar and you want to give yourself the best possible chance of performing well, this episode is for you.Most people jump straight into the details - exercises, sets, reps, splits, sessions. But that’s not where good coaching starts.In this episode, I break down the bigger picture of how to actually plan your training so you build towards an event with purpose, stay on track when life gets messy, and arrive feel...
2026-03-1326 minThe Evergreen Athlete - By Finlay MacHugh019 - What can runners do to reduce injuries and run more? Live Q&A with Cat from the Run SpaceEp 019 - Live Q&A with Cat from the Run Space - What can runners do to reduce injuries and run more?I was invited to speak at Run Space with Cat, and this episode is the full conversation.We talked about why so many committed runners plateau, why niggles keep circling back, and what actually moves the needle if you want to run faster in your 30s and 40s without constantly flirting with injury.🧩 What You’ll Learn:👉 Why managing your training is more important than smashing sessions👉 The biggest...
2026-02-2759 minThe Evergreen Athlete - By Finlay MacHugh018 - How to train like a pro (when you're not one) - With Joel HarriesTraining Like a Professional AmateurI sat down with Joel Harries to talk about what it actually means to train like a pro… when you’re not one.Joel works with rugby players who have jobs, families and limited time - but still want to see how good they can be.This is about standards, mindset and doing the right things - repeatedly.🧩 What You’ll Learn:👉 Why “professional amateur” is a mindset, not a playing level.👉 The difference between chasing 1% gains and nailing the 80%.👉 How to think about injury if you ac...
2026-02-231h 08The Evergreen Athlete - By Finlay MacHugh017 - How to build your running week (without burning out)👉 New Episode 👈 – How to build your running week (without burning out)Most athletes transitioning to running repeat the same session, get bored or get banged up. In this episode, I break down a simple way to structure your week, so you actually progress – mixing intensities, placing hard work where it belongs, and using recovery to your advantage.🧩 What you’ll learn:👉 Why starting your week with a long, easy run changes everything. 👉 How to rotate strength, tempo, threshold/VO2, and true recovery so you’re fresher for key sessions. 👉 The six run types I use (from re...
2026-01-2217 min
The Evergreen Athlete - By Finlay MacHugh016 - How To Achieve Your Athletic Goals In 2026New year energy is great... until life gets in the way. In this episode, I walk through the handful of things that actually move the needle on your goals this year – the stuff I use with clients and in my own training.What you’ll learnWhy bigger goals often lead to better progress – even if you don’t hit them.How to run a simple pre-mortem so setbacks don’t derail you.The difference between “keeping score” and chasing shiny metrics.A quick way to create more chances to win, not ju...
2026-01-1019 min
The Evergreen Athlete - By Finlay MacHugh015 - How To Create The Perfect Training WeekMost people train hard…But very few know how to place their sessions for maximum adaptation and minimum fatigue.Get it wrong, and your “good” sessions start turning average. Get it right, and every lift, run, and recovery day starts working together.In this episode, Finlay gives you a look behind the curtain at how he helps athletes and busy professionals structure their training weeks using the Adaptable Athlete System—the same framework used with clients balancing work, family, and performance goals.You’ll learn:...
2025-11-1220 min
The Evergreen Athlete - By Finlay MacHugh014 - Rethinking “Mental Toughness” with Dr Stephen Leckey“Be tougher.” Helpful… or hollow? Dr Stephen Leckey joins me to unpack why the usual slogans don’t cut it - and what actually helps you train, compete and live by your values when the noise (and your inner critic) ramps up.We get intoWhy social media quietly warps your sense of “fit”The problem with chasing “mental toughness” as a badge - and a cleaner way to think about itPsychological flexibility: a practical frame you can use in the gym, at work, and at homeHandling the “I’m not good enough” story mid-session without derailing your...
2025-08-251h 10
The Evergreen Athlete - By Finlay MacHugh013 - Toolkit To Create A Specific Training ProgrammeOverview Generic programmes rarely stick—and even when they do, they often don’t move the needle. In this episode, Finlay breaks down how to build a comeback plan that actually fits your sport, your body, and your life, so progress becomes predictable rather than hopeful.Key talking pointsWhy “specific” isn’t a buzzword—and what it really means in trainingThe two questions that make you actually follow a programmeBuilding a simple needs analysis (and what to test first)How to set intensity so you’re not red-lining every sessionA dead-easy way to manage nigg...
2025-08-1327 min
The Evergreen Athlete - By Finlay MacHugh012 - How To Make Your Athletic ComebackFinlay heads back to the platform after 11 years and discovers that the most challenging part of a comeback isn’t the barbell. If you’ve ever wondered whether signing up for an event would reignite your edge, this short debrief will give you a nudge, without spoiling the details.Key Talking PointsWhat finally pushed him from “one day” to a date on the calendarThe unexpected cost of a great training dayHow two red-light calls made the meet more useful than any PBA mindset shift that quiets comparison and keeps momentumThree simple filters he’ll use before...
2025-07-3117 min
The Evergreen Athlete - By Finlay MacHugh011 - Is Physical Decline Behaviour or Biology? With Jackson FyfeOverviewFinlay talks with Dr Jackson Fyfe (exercise scientist and lecturer at Deakin University) about why most physical decline in mid-life is driven by behaviour, not biology, and how small, well-chosen doses of training can preserve strength, muscle and overall health. The conversation covers minimal-dose resistance work, mixing cardio with weights, and avoiding the “all-or-nothing” trap that derails many former athletes.Key Talking PointsAgeing vs Inactivity – strength and muscle fall mainly because we stop using them.Typical Mid-life Pitfalls – family, work and familiar sports habits lead to low-power, low-speed movement.Minimum Effectiv...
2025-07-171h 06
The Evergreen Athlete - By Finlay MacHugh010 - Training Consistently Through ChaosOverview Finlay shares a behind-the-scenes training session on staying consistent when life gets in the way. Expect a straight-talk look at why detailed plans collapse, and how former athletes can keep moving when injuries or family duties crop up. No full playbook here—just enough to point you in the right direction.Key Talking PointsWhy meticulous programmes fall apart once work, kids or old niggles strikeA quick exercise for anchoring your goals when the timetable shiftsThe single-sentence fallback rule that keeps you training, even on bad daysWays to track progress when personal bests ar...
2025-07-1025 min
The Evergreen Athlete - By Finlay MacHugh009 - Lean Again After Sport - With Dietitian Jack RyanEvergreen Athlete Podcast | Episode 9: Lean Again After Sport - With Dietitian Jack RyanOverviewFinlay sits down with Evergreen Athlete dietitian Jack Ryan to unpack the unique weight-loss puzzle former athletes face once training volume plummets and real-life obligations spike. They explore why retired competitors can still slim down faster than the general public, the perfectionist traps that stall progress, and the nutrition, training, and tracking tactics that make fat-loss sustainable after 30.Key Talking Points:> Why the Kilos Creep Up> Built-In Advantages...
2025-06-0555 min
The Evergreen Athlete - By Finlay MacHugh008 - Consistency Code - My Experience with BurnoutEvergreen Athlete Podcast | Episode 8: My Experience with BurnoutBurnout hits hardest when you least expect it—especially if you're ambitious, driven, and accustomed to pushing through every barrier. In this candid episode, Finlay MacHugh shares his personal story of facing burnout head-on, what led him there, and the critical lessons he's learned along the way.If you've ever felt overwhelmed, exhausted, or simply wondered if your constant pursuit of success is sustainable, this conversation will resonate deeply. Finlay offers practical insights, honest reflections, and relatable experiences that will help yo...
2025-05-0621 min
The Evergreen Athlete - By Finlay MacHugh007 - Podiatrist Explains Why Runners Over 30 Keep Getting Injured - And What They Should Do🎙️ Why Runners Over 30 Keep Getting Injured - And What They Should Do📘 Episode Summary:In this episode of the Evergreen Athlete Podcast, Finley sits down with podiatrist, runner, and educator Tim Mulholland to unpack the most common injuries holding runners over 30 back — and what to do about them.You’ll learn why injuries like Achilles tendinopathy and plantar fasciitis show up more as you age, what outdated recovery methods to avoid, and how to train smarter (not just harder) to keep showing up c...
2025-04-2243 min
The Evergreen Athlete - By Finlay MacHugh006 - Consistency Code - How You Can Become A Robust RunnerEvergreen Athlete Podcast | Episode 6: Robust RunningRunning is often the first thing we reach for to stay fit and active—yet injuries can quickly derail even the best intentions. In this episode, Finlay MacHugh shares his own journey from enthusiastic teen runner to battling frustrating injuries that forced him to leave a sport he loved. He uncovers why runners frequently get stuck in the cycle of start-stop training, and introduces practical strategies to help you build resilience, run smarter, and avoid common pitfalls.If you want to run consistently, pu...
2025-04-0321 min
The Evergreen Athlete - By Finlay MacHugh005 - Consistency Code - Short For Time? Make These Changes...Evergreen Athlete Podcast | Episode 5: Time-Saving TechniquesLife after 30 is relentless—careers, family, pets, and endless responsibilities leave little room for the training habits you once had. In this episode, Finlay MacHugh dives deep into the reality of balancing life's demands while maintaining your athleticism. He explores why traditional workouts might be holding you back and reveals how you can achieve significant results in half the time.If you've ever felt overwhelmed trying to squeeze training into your busy day, this episode will challenge your assumptions and equip you with practical, sc...
2025-03-1916 min
The Evergreen Athlete - By Finlay MacHugh004 - Consistency Code - Creating Conditions for ProgressWelcome to the Evergreen Athlete podcast...This podcast is designed for people who used to live for sport but are now in a different place. They've recently focused on their careers and families and are unsure how to train athletically as they age. They have different stressors and problems. My name is Finlay MacHugh, and this is something that I have gone through myself to help people overcome every single day. If you're here, you likely have questions about how to train and live optimally. So this is what to expect...
2025-02-2115 min
The Evergreen Athlete - By Finlay MacHugh003_The Consistency Code - Avoiding and Working Around Pain and InjuriesWelcome to the Evergreen Athlete podcast...This podcast is designed for people who used to live for sport but are now in a different place. They've recently focused on their careers and families and are unsure how to train athletically as they age. They have different stressors and problems. My name is Finlay MacHugh, and this is something that I have gone through myself to help people overcome every single day. If you're here, you likely have questions about how to train and live optimally. So this is what to expect...
2025-02-2021 min
The Evergreen Athlete - By Finlay MacHugh002_The Consistency Code - Set Yourself Up For SuccessWelcome to the Evergreen Athlete podcast...This podcast is designed for people who used to live for sport but are now in a different place. They've recently focused on their careers and families and are unsure how to train athletically as they age. They have different stressors and problems. My name is Finlay MacHugh, and this is something that I have gone through myself to help people overcome every single day. If you're here, you likely have questions about how to train and live optimally. So this is what to expect...
2025-02-1916 min
The Evergreen Athlete - By Finlay MacHugh001_Introduction and what's to comeWelcome to the Evergreen Athlete podcast...This podcast is designed for people who used to live for sport but are now in a different place. They've recently focused on their careers and families and are unsure how to train athletically as they age. They have different stressors and problems. My name is Finlay MacHugh, and this is something that I have gone through myself to help people overcome every single day. If you're here, you likely have questions about how to train and live optimally. So this is what to expect...What You’ll...
2025-02-1915 min