{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"The Evergreen Athlete - By Finlay MacHugh","title":"017 - How to build your running week (without burning out)","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/62fd1ec6\"></iframe>","width":"100%","height":180,"duration":1074,"description":"👉 New Episode 👈 – How to build your running week (without burning out)\nMost 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.\n🧩 What you’ll learn:\n\n👉 Why starting your week with a long, easy run changes everything. \n👉 How to rotate strength, tempo, threshold/VO2, and true recovery so you’re fresher for key sessions. \n👉 The six run types I use (from recovery to sprints) – and when each one earns its place. \n👉 A simple rule for progressing tempo and threshold without chasing fatigue. \n👉 Two weekend options that quietly build your aerobic engine. \n—\nIf you’re a former athlete with unfinished goals, dealing with niggles and wanting your confidence back, that’s exactly who I coach.\nDM “EVERGREEN” on Instagram @evergreen_athlete, and we’ll see if the next intake is a fit.","thumbnail_url":"https://img.transistorcdn.com/qS6DROj-kso0Y0jHf58zZx13pZ5k3lVqVjmaRattoow/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS9kY2E2/OTU3ODIyODA1ZTI5/YWM5NjUyZWQ5MmQ3/Mjk3MS5qcGVn.webp","thumbnail_width":300,"thumbnail_height":300}