The Evergreen Athlete - By Finlay MacHugh

Finlay MacHugh
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Welcome 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 Get: Practical Toolkit: I'll share principles and learnings to help you train efficiently, effectively and productively.Expert Insights: In-depth discussions with leading coaches, health experts, and performance specialists.Experiences: Real-life learnings and mistakes from myself and my clients. About Me (Your Host): As of writing this in February 2025, I have been a strength and conditioning coach for 15 years, and I've coached at some level for 20 (Christ, that's scary). I'm the founder of Evergreen Athlete, an online coaching platform for those over 30s who want to regain their consistency and confidence to be their best version. Hosted on Acast. See acast.com/privacy for more information.

  1. May 7

    022 - Side Quests, Speed Work and the Boring Bit Nobody Wants to Do - Cat from The Run Space

    Cat built The Run Space during lockdown when 70 people signed up for a challenge she expected six to join. A former Army helicopter engineer, she now coaches runners worldwide with a data-led approach - but it's the unpredictable human side that keeps her in it. This one gets into why most runners are stuck in a cycle of random races with no thread connecting them, what Cat actually looks at in someone's first few weeks of coaching, and an honest conversation about the pressure runners feel not to care about times. 🧩 What You'll Learn: 👉 Why Cat starts every athlete with a speed block - and what it reveals about their weaknesses 👉 How to use races as structured training tools rather than random side quests 👉 The honest conversation about when your goals outstrip your time availability 👉 Why improvement slows as you get better - and how to reframe what progress actually looks like 👉 The two things runners get wrong most: no periodisation and no patience — 👉 Cat on Instagram: @runspace_cat 👉 Tom: @runspace_tom If you're a former athlete with unfinished goals and you want structure around your training, DM me on Instagram with the word EVERGREEN.

  2. Apr 16

    021 - How Coaches Secretly Help You Become More Consistent

    Evergreen Athlete Podcast | Episode 21: How Coaches Secretly Help You Become More Consistent Ever wondered what actually goes on behind the scenes when a coach helps someone stick with their training? In this episode, Finlay goes under the hood and reveals the exact strategies coaches use to build long-term consistency — and, crucially, how you can apply many of them yourself if you're going it alone. Born from a conversation with the Evergreen Athlete coaching group, this is a practical, no-fluff breakdown of the foundations that keep people showing up — from uncovering your real motivation, to building a scorecard that keeps you honest, to understanding where self-coaching hits its limits. Whether you're working with a coach or flying solo, this episode will change how you think about consistency. 🧩 What You'll Learn: 👉 Why understanding your emotional "why" matters more than your goals 👉 How to identify your personal values — and spot when training conflicts with them 👉 The right order to set success targets, barriers, and life-change outcomes 👉 Which metrics to track (subjective and objective) and how often to revisit them 👉 How to use AI tools to build a personalised plan — and where they fall short 👉 Why personalised plans work through motivation theory (relatedness, autonomy, competency) 👉 A simple 1–10 scorecard method to gamify your progress and stay motivated 👉 The things coaches do that are genuinely hard to replicate on your own: spotting patterns, active listening, and reading between the lines 👉 Why AI can't yet replace the depth of a real coaching relationship — If you used to live for sport and the itch to compete hasn't gone away — but niggles, work and family keep tripping you up — I coach people just like you. We'll get you training with purpose again, manage the sore bits, and build steady progress that brings your confidence back. Keen to know more? Flick me a DM with "EVERGREEN" on Instagram @finlay.evergreen.athlete and we'll have a chat about the next intake. Cheers, Finlay

  3. Mar 13

    020 - How to Plan Your Next 6 Months Of Training

    How to Plan Your Next 6 Months Of Training If 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 feeling like you gave it a proper shot. 🧩 What You’ll Learn: Why good training plans start with the calendar, not the exercises How to think about training in phases so you’re not trying to improve everything at once The difference between general work and specific work - and why both matter The key levers that actually drive adaptation and progress How to build towards an event so you peak at the right timeThis is a more practical look at the process behind strong performances - whether you’re training for Hyrox, a 5K, a half marathon, or anything else that matters to you. Before you head off, a quick word. If you used to live for sport and the itch to compete hasn’t gone away - but niggles, work and family keep tripping you up - I coach people just like you. We’ll get you training with purpose again, manage the sore bits, and build steady progress that brings your confidence back. Keen to know more? Flick me a DM with “EVERGREEN” on Instagram @finlay.evergreen.athlete and we’ll have a chat about the next intake. Cheers, Finlay

  4. Feb 27

    019 - What can runners do to reduce injuries and run more? Live Q&A with Cat from the Run Space

    Ep 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 mistake ambitious runners make when they want to improve 👉 How scepticism can actually protect your progress 👉 Why speed training is injury prevention If you’re an ex-athlete who still cares about performance, this will hit. — If this episode struck a chord and you’re serious about making progress again, come and find me on Instagram. I work with former athletes who’ve got unfinished goals and want to overcome injuries and rebuild real confidence in their bodies. Send me a DM with the word EVERGREEN, and we’ll have a proper conversation about where you’re at and what the next step looks like.

  5. Feb 23

    018 - How to train like a pro (when you're not one) - With Joel Harries

    Training Like a Professional Amateur I 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 actually want to improve.👉 Why most people are overwhelmed by information - and underwhelmed by progress.👉 How to be ruthless with your time when you’ve only got five hours a week.There’s a lot in here about boredom, basics and being honest with yourself. If you used to love sports, still care about your performance, but don’t have pro-level time - this will land. — 👉 Joel's YouTube Channel👉 Joel's Instagram If you’re a former athlete with unfinished goals and you want structure around your training, send me a DM on Instagram with the word EVERGREEN. We’ll have a proper conversation about where you’re at and what real progress could look like for you.

  6. Jan 22

    017 - 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 recovery to sprints) – and when each one earns its place. 👉 A simple rule for progressing tempo and threshold without chasing fatigue. 👉 Two weekend options that quietly build your aerobic engine.  — If you’re a former athlete with unfinished goals, dealing with niggles and wanting your confidence back, that’s exactly who I coach. DM “EVERGREEN” on Instagram @evergreen_athlete, and we’ll see if the next intake is a fit.

  7. Jan 10

    016 - How To Achieve Your Athletic Goals In 2026

    New 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 learn Why 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 just one big bet.How to link your target to a purpose that actually gets you out of bed. Resources Pre-Mortem Worksheet:Weekly emails with first access to tools and ideas: If you’re an athlete with unfinished business and you want structure, accountability and smart problem-solving around injuries, that’s my lane. I help you get back to training you’re proud of, without burning out or second-guessing every decision. Want in? Head to my Instagram and DM “EVERGREEN” to start making real progress. Hosted on Acast. See acast.com/privacy for more information.

    016 - How To Achieve Your Athletic Goals In 2026

  8. 11/12/2025

    015 - How To Create The Perfect Training Week

    Most 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: 👉 How to balance freshness and fatigue through the week 👉 Why tissue recovery time (bone, tendon, muscle, CNS) matters more than your training split 👉 The “traffic light” system for green, yellow, and red sessions 👉 The three questions you must answer before building your schedule 👉 Why consistency with fewer sessions beats chaos with more If you’re tired of guessing where to fit your strength, conditioning, and recovery—and want to finally feel like your training works together instead of against you—this one’s for you. --- 💡 Watch the full video presentation: https://youtu.be/D07HTvsgrwk 📺 Learn how the Evergreen Athlete programme works https://youtu.be/SkAzphfk42k 📲 Follow me on Instagram https://www.instagram.com/finlay.evergreen.athlete/ Hosted on Acast. See acast.com/privacy for more information.

    015 - How To Create The Perfect Training Week
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About

Welcome 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 Get: Practical Toolkit: I'll share principles and learnings to help you train efficiently, effectively and productively.Expert Insights: In-depth discussions with leading coaches, health experts, and performance specialists.Experiences: Real-life learnings and mistakes from myself and my clients. About Me (Your Host): As of writing this in February 2025, I have been a strength and conditioning coach for 15 years, and I've coached at some level for 20 (Christ, that's scary). I'm the founder of Evergreen Athlete, an online coaching platform for those over 30s who want to regain their consistency and confidence to be their best version. Hosted on Acast. See acast.com/privacy for more information.

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