Irishman Running Abroad With Sonia O’Sullivan

• Conquer Hills The Sonia O'Sullivan Way - Week 3 #RoadToCobh

  Training to take on and enjoy hills sounds impossible when you say it. Sonia O’Sullivan is here to tell you it is doable with some very simple principles. In this fun conversation with comedian Jarlath Regan she breaks down everything you need to know to become a stronger hill runner. This episode is the third in the series preparing listeners to take on the challenge of the very hilly 10 mile road race in Sonia’s hometown of Cobh. We hear from some of the listeners she has selected. How has their training been going and what are their questions about hills? Find out even more in the full extended cut over on www.patreon.com/irishmanabroad    Sonia’s 10 Mile Training Plan For Week 3 Mon: Rest Tues: Easy 45-60mins Wed: Rest / Cross Train 45mins Thurs: 60mins (Finish fast at threshold pace for the last 10-15mins) Fri: Day Off or Easy 40/60mins Sat: Easy Run 30-45mins or Cross train at the same effort Sun: Long run 60-80mins walk if you need to - don’t run away from the hills!   The Road To Cobh Irishman Running Abroad are proudly sponsored by Whoop! WHOOP is a wearable health & fitness coach that provides you with feedback and actionable insights into your sleep, recovery, training, stress, and overall health, and empowers you to be the best version of yourself. The whole squad including Sonia is wearing one. Why not see for yourself what Whoop can do for you and your health/fitness. Have a 30 day free trial on us! ◦ https://join.whoop.com/ie/en/IrishmanAbroad/ New Balance have provided the whole squad with shoes and training apparel. Thanks to New Balance - why not check out their range at a New Balance store or stockist today. Catch Jarlath on tour across the world in 2025 with his new standup show “In Bits” www.jigser.com/gigs 

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• Building Aerobic Base With Sonia - Irishman Running Abroad

  Running faster for longer requires one thing - aerobic base fitness. Irish athletics legend opens up about how to build it no matter what your running level. Her simple and straight forward, no nonsense advice is the guiding light for her hand picked training squad of listeners taking on the hills of Cobh on April 6th, 2025 in the Ballymore Cobh AC Sonia O’Sullivan 10 Mile Road Race. It’s not too late to join her wider training group. Each week her training plan will be posted with each episode and a deeper explanation can be found along with extra content on www.patreon.com/irishmanabroad   Week 2’s training plan is below. Email the show if you have any questions [email protected]   Mon: Rest Day Tues: Easy 45mins to 1 hour Wed: Rest day or cross train for 30 to 45 mins Thurs: 40mins to 1 hour ( Adding in some strides 20 sec x 6) Fri: Day off / cross train Sat: Check fitness at local park run Sun: Long Run 50mins to 75mins The Road To Cobh Irishman Running Abroad are proudly sponsored by Whoop! WHOOP is a wearable health & fitness coach that provides you with feedback and actionable insights into your sleep, recovery, training, stress, and overall health, and empowers you to be the best version of yourself. The whole squad including Sonia is wearing one. Why not see for yourself what Whoop can do for you and your health/fitness. Have a 30 day free trial on us! ◦ https://join.whoop.com/ie/en/IrishmanAbroad/ New Balance have provided the whole squad with shoes and training apparel. Thanks New Balance - why not check out their range at a New Balance store or stockist today. Don’t forget the 2025 edition of the Sonia O'Sullivan Cobh 10 is on Sunday the 6th of April this year and it’s not too late to sign up. They've got live music played by local musicians along the course, much sought after merchandise, medals galore, plus loads of goodies from sponsors SPAR and EUROSPAR. And of course, there is the finisher's mug for all who cross the line, lovingly designed by Ballymore Cobh AC artist-in-residence, Ruth Phelan. All race bibs are posted out in advance, so you can just park up (or grab the train from Cork) and rock up at the start line. It's fully chip timed too, so just jump into whatever corral feels right for you. At €29.95, it's pretty good bang for your buck! Entries are via Eventmaster or via the Cobh 10 Facebook page. https://eventmaster.ie/event/6Zz3hEpT5G/AEG5TzGS6

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• Meet The Squad - Week 1 Sonia's Cobh Training Plan Begins

  The hardest part of any training plan is week one. Sonia O'Sullivan is going to help you take that first step on the days when you don't feel like it. The Cobh 10 takes place on April 6th 2025 and the GOAT herself is here to guide you week to week through a training plan she has devised. It's easy to follow and it's going to be a lot of fun - no matter what your current running capacity. Give it a go and come on the ride with us for Sonia's homecoming race with her original athletic club Ballymore Cobh AC. Over the last few months Sonia has been pulling her hair out trying to decide which listeners should join her squad for this training block. From hundreds of entries she has made her selection and today we get to hear from them for the first time. Thanks to our sponsor Whoop Sonia will be able to keep an eye on everyone's progress. Whoop have come on board for this limited series and provided each member of the group with a Whoop to help them track their training efforts, stress, recovery, sleep and overall fitness. The data will be invaluable in helping them stay fresh, avoid over training and injury in the next 10 weeks. If you would like to try Whoop for free on us simply go to join.whoop.com/IrishmanAbroad Today Sonia explains why the first week calls for restraint and good time management. Finding the sweet spots in your normal routine where you can truly enjoy the runs is the key. Here's what week 1's plan looks like. You should start this next Monday February 10th. Week 1 - Sonia's Training Plan #RoadtToCobh 2025 Mon. - Rest Day Tues. - 40-60mins Easy Running/Walking As Needed Wed. - Rest Day Thurs. 40-60mins Easy Running Fri.- Rest Day Sat. - 30-45mins Run/Walk or Cross Training Sun. - 50-75 mins (Most important run of the week. Where you start with this will depend on your current fitness level.) Special thanks to our kit provider New Balance. They will provide training and race day gear for the whole squad in the coming weeks. Why not head down to one of their outlets or the Rub Hub and start experiencing what the team will be wearing on race day. (For bonus content, deeper training insights from Sonia and special updates sign up on www.patreon.com/irishmanabroad)

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• The Road To Cobh Is Calling Your Name (Update Pod)

  Entries are open for the 2025 Ballymore Cobh AC Sonia O'Sullivan 10 Mile Road Race. In case you missed our last episode, this race will be the focus of the podcast from February 1st to April 6th. Sonia talks to me to today about the tricky process of sifting through all your entries for her squad. Since announcing the plan to pick 20 listeners to be coached by the GOAT herself for her home-coming dance race we have been inundated with your emails. It's fantastic to see but it is taking some time to find the exact right fit for the team. Rest assured you will know if you've made the squad by Christmas. Speaking of Christmas, Sonia gives me her top tips for staying on your fitness track over the holiday season. She also reflects on her weekend in Valencia and what Christmas used to look like back in her days at the top od world athletics. If you are not interested in being part of Sonia's personal team for the Cobh 10, why not just join the rest of the gang heading down. Spots are very limited so get on it now while there is still space. We are busy preparing the up-coming season and lots more for you. Hopefully see you at a comedy show between now and then.   Email [email protected] to contact us at any time. Visit https://eventmaster.ie/event/6Zz3hEpT5G to sign up for the Cobh 10 or come see Jarlath live www.jigser.com/gigs

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• Get Coached By Sonia In 2025 - The Big Announcement Podcast

  Would you like to be coached by Sonia O'Sullivan? As Jarlath Regan can tell you, it is life changing. Today on the podcast Sonia and Jar sit down to reflect on the crazy 4 year journey of this podcast and the new direction it is taking with it in 2025. The podcast is focusing the series on various hand picked races throughout the year and inviting you to join a squad coached by the GOAT herself. The first of which will be Sonia's very own race: The Cobh 10 Miler in April 2025. Now is your chance to be considered for the squad. Submit your story and entry to [email protected] today. Squad members will receive a tailor-made weekly program from Sonia, free entry to the race, of course the stunning Irishman Running Abroad singlet and of course, the chance to meet and run with Sonia in her home town. Listen to the episode to hear all about the big new plan for the coming year. Both Sonia and Jarlath are really excited to take the show in this direction and you can enjoy a heap of extra content including the Sonia's previous training plans for 5km, half and full marathons by joining up on www.patreon.com/irishmanabroad  Jarlath heading for Boston on Friday. Follow him on Strava or drop us a line if you'd like to join him at the Boston Parkrun there on Saturday morning. For more info and tour dates visit www.jigser.com 

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