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The Final Split

Conor Curran
St Malachy's College
Dublin Marathon
Penn Relays
Irish Cross Country
Trackathletes.ie
NCAA Cross Country
Autumn Open International
Emmett Dunleavy
Marathon Training
European Cross Country Championships
Distance Medley Relay
Double-Threshold Training
Autumn Open
John Moran

Launched in October 2026 by runner Conor Curran, The Final Split podcast combines analysis, data and real conversations to bring you the stories that matter across the Irish distance running scene.

A mixture of Shows (with co-hosts Gerard Heaney and Mark Malone), Episodes featuring in-depth interviews and the odd Bonus Episode in the run up or aftermath of big athletics events, the focus is on di... more

PublishesTwice weeklyEpisodes8Foundeda month ago
Number of ListenersCategories
RunningSports

Listen to this Podcast

Artwork for The Final Split

Latest Episodes

One of the great stories of Irish Schools Athletics.

Four years. Five US victories. And a Belfast school that keeps producing world class runners.

Between 1997 (link to YouTube video of race) and 2000, St Malachy’s College won the Penn Relays Champ... more

Conor, Mark and Gerard are back with Show 2 of The Final Split, featuring guest Emmett Dunleavy and usual features including Training Talk, Parkrun Podiums, Social Media Sprint, plenty of opinions and craic.

Emmett Dunleavy is known to many on the I... more

The cross-country season is underway, and there's plenty happening on both sides of the Atlantic.

In this bonus episode, Conor is joined by Elizabeth Egan, co-founder of www.trackathletes.ie, the brilliant website dedicated to following Irish athlet... more

John Creane: London Irish AC, Arthur Lydiard & Time on Feet

In this episode of The Final Split, I sit down with former Irish international runner and coach John Creane to explore his background in running and the remarkable story of London Irish Ath... more

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Recent Guests

Joe McAllister
St Malachy's teacher and running coach, and former Penn Relays champion
St Malachy's College
Episode: Episode 5: St Malachy's College Belfast (Penn Relays Hall of Fame)
Conor Sweeney
Former St Malachy's runner and Penn Relays champion
Episode: Episode 5: St Malachy's College Belfast (Penn Relays Hall of Fame)
Fra McCaffrey
Strength and conditioning coach and former St Malachy's runner
Episode: Episode 5: St Malachy's College Belfast (Penn Relays Hall of Fame)
Emmett Dunleavy
Athletics Ireland endurance coach and former Irish international distance runner
Athletics Ireland
Episode: Show 2: Featuring Emmett Dunleavy
Elizabeth Egan
TrackAthletes.ie co-founder, exercise physiology PhD and former Irish steeplechase medalist
TrackAthletes.ie
Episode: Bonus Episode 4: Elizabeth Egan from trackathletes.ie

Reviews

5.0 out of 5 stars from 11 ratings
  • Great podcast to add to the list. Highly recommended

    Listened to episode 1 and I thought it was top class, a great interview with Callum and Eimear.

    Conor really got the best out of the episode with great questions and insight and the authentic nature of the guests was excellent.

    Apple Podcasts
    5
    Tony TRS
    United Kingdom23 days ago
  • Great listen

    Good insight into Irish athletics, with a deep dive into elite and non elite lifestyles surrounding the sports highs and lows.

    Apple Podcasts
    5
    Soupy-12
    United Kingdoma month ago
  • The boys are back…

    Brilliant podcast with a really knowledgeable host and great craic - a must listen if you enjoy running!

    Apple Podcasts
    5
    Super injunction
    United Kingdoma month ago

Chart Rankings

How this podcast ranks in the Apple Podcasts, Spotify and YouTube charts.

Apple Podcasts
#65
United Kingdom/Sports/Running
Apple Podcasts
#11
Ireland/Sports/Running
Apple Podcasts
#44
Belgium/Sports/Running
Apple Podcasts
#141
Netherlands/Sports/Running
Apple Podcasts
#242
Ireland/Sports

Talking Points

Recent interactions between the hosts and their guests.

Show 2: Featuring Emmett Dunleavy
Q: What's one tip you give people going into Taper Week?
Dunleavy advises runners to be careful about taking advice from people without relevant experience, stick with their existing plan and avoid trying anything new because the training work is already done.
Show 2: Featuring Emmett Dunleavy
Q: What has changed in training styles since 2020?
Dunleavy describes the wider use of double-threshold workouts among high-level athletes, increasing marathon mileage, greater attention to fueling, and a more deliberate balance between aerobic development and maintaining speed and anaerobic capacity. He says double threshold is a later addition to training, not a default for runners who have not built sufficient mileage.
Bonus Episode 4: Elizabeth Egan from trackathletes.ie
Q: Can you maybe explain how the NCAA CrossCountry calendar, all of that stuff works?
Egan explains that the NCAA season begins with a regular season in early September, followed by championship season. Athletes compete across divisions, with major invitational meets preceding conference championships, regionals and nationals.
Bonus Episode 4: Elizabeth Egan from trackathletes.ie
Q: Can you just tell us how the idea for TrackAthletes came about?
Egan began tracking Irish athletes' ranking points while following Olympic qualification, then expanded her spreadsheet to include competitions and schedules. Louise Shanahan encouraged a more accessible website interface, which led to TrackAthletes.ie.
Episode 5: St Malachy's College Belfast (Penn Relays Hall of Fame)
Q: Can you give us a wee bit of an insight into how he trained? How hard did you train? Did he really push you guys to improve? What was his whole training philosophy back then?
McAllister describes running six days a week, building up to no more than about 50 miles weekly, with three hard sessions and hilly runs on the other days. The training volume and session length increased as runners progressed through school.

Audience Metrics

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Listeners per Episode
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Which podcasts are similar to The Final Split?

These podcasts share a similar audience with The Final Split:

1. The Back Straight Podcast
2. Runners Diary
3. Any Given Runday
4. The Sunday Plodcast
5. Podium Athletics

How many episodes of The Final Split are there?

The Final Split launched a month ago and published 8 episodes to date. You can find more information about this podcast including rankings, audience demographics and engagement in our podcast database.

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What guests have appeared on The Final Split?

Recent guests on The Final Split include:

1. Joe McAllister
2. Conor Sweeney
3. Fra McCaffrey
4. Emmett Dunleavy
5. Elizabeth Egan

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