Irishman Running Abroad With Sonia O’Sullivan

Race Day Life Hacks - #RoadToCobh Week 8

With just a week to go until Sonia O’Sullivan’s homecoming race—the Cobh 10 Mile, in association with Ballymore Cobh Athletic Club and in aid of Breakthrough Cancer Research—the Irishman Running Abroad podcast presents Week Nine of the training plan. In this episode, Sonia, the GOAT of Irish running, shares everything you need to know for race day.
 
How can you manage race-day nerves? How do you plan for the most enjoyable experience possible? How do you find the right pace to ensure you cross the finish line with a smile? It’s all here in today’s episode.
 
For the past two months, Sonia has been coaching our listeners as they train for the Cobh 10, serving as a virtual mentor. Along the way, she’s had an extra tool in her arsenal: WHOOP. WHOOP is a wearable health and fitness coach that tracks your sleep, recovery, training, and stress, offering actionable insights to help you perform at your best. Unlike devices that just collect data, WHOOP provides personalized advice to improve your workouts and overall health.
 
Jarlath, Sonia, and the entire squad have been using the WHOOP 4.0 throughout the training plan, and the insights it has provided have been invaluable. Now, Sonia and Jarlath want you to experience it for yourself—completely free. Thanks to David, all our listeners can enjoy a 30-day free trial of WHOOP. Simply visit join.whoop.com/IrishmanAbroad to sign up, and WHOOP will send you a device, wherever you are in the world, for your trial period.
 
With race day fast approaching, the squad reaches out to Sonia with their final questions about preparation—covering everything from pacing strategies to race-day nutrition, sleep, kit, and recovery. Jarlath also gives listeners the chance to ask Sonia anything, leading to some truly fantastic questions.
 
This week, Jarlath heads to Dunboyne for the National 10K Championships, capturing the sights and sounds of race day. Wearing a recording device on his wrist, he chats with fellow participants, checks in on his own fitness, and assesses how ready he is for the Cobh 10 next week.
 
To hear the full episode and get access to Sonia’s training plans for half and full marathons, visit patreon.com/IrishmanAbroad.
 
Here’s this week’s plan.
 
M - As always, rest today.
Maybe plan a recovery day at a SPA
(My notes) “About Time - The Bathhouse”
 
T - 30-45 mins very easy run
 
W - Cross train or easy run 30-45 mins.
 
Thursday Mini-Session
Fartlek Run 5-6 × 1 min
fast relaxed pace, striding out
1 min easy jog
 
Friday - Day off or cross train 30 mins → Go for a walk.
 
Sat - Easy run 20-30 mins
Go check out the start/finish areas
 
Sun - This is it! Race Day. Relax, Enjoy & Do Your Best!

Sonia's Guide To Running Gear - Week 7 #RoadToCobh

Running is simple. Finding the right gear is not. Let the legend Sonia O’Sullivan help you with the essentials you’ll need to take your running up a level. From the home gym to the sock game, this episode has it all and a free training plan from the GOAT herself. It’s less than 3 weeks to Sonia’s 10 Mile Road Race in Cobh and the training is ramping up. We get the week 7 plan fully explained and hear from her handpicked squad on the subjects of injury, compression leggings, superstition, shoe rotation, gels and storage.
 
Week 7 Training Plan (Be sure to adjust this to your paces and training level)
Mon - Recovery Day
Tues - Easy long run 60-80 mins. Include 6x 100m strides This can be uphill if you can, doesn’t need to be a steep hill.
Wed - Cross train or 30-45 mins easy run
Thurs - 10-15 mins jog warm-up
10-12 x 1 min @ 5-10 km pace
1 min easy jog
10-15 mins easy jog warm down
Fri - Day off or cross train 40-60 mins easy
Sat - 30-45 mins easy run
Sun - Long run 90 mins steady pace throughout. Include 15-20 mins @ goal race pace.
 
(Get the full plan and explanation at www.patreon.com/irishmanabroad plus a further 30 mins in this episode)
Don't forget that the 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 the new standup show “In Bits” www.jigser.com/gigs - he just added dates in Australia, New Zealand, Chicago, Wexford and Dublin.

Sonia's Guide To The Best Runner's Mentality

As the newly crowned European Indoor Champion Sarah Healy admitted this week, running is mostly a mental challenge. That's as true for the elites battling each other at the highest level, as it is for us mortals battling to just get out the door and stick to the plan. In #week6 of the Road To Cobh Sonia O'Sullivan helps us with those nagging thoughts that prevent us from doing our best or running at all. We hear from her hand picked squad and look back on Healy's incredible win over the weekend. Is there a way to trick our minds into running when we don't feel like it? What should our mantra be when the going gets tough? Sonia has the answers.
The Road To Cobh Irishman Running Abroad squad are proudly sponsored by Whoop! We want you to have one on us. 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/
Your training plan from Sonia for week 6 is as follows:
M - Rest Day / Recover from the weekend
T - Easy Run 40 mins - 1 hour include hills if you can, just run over them
W - Cross Train, Bike, Gym or easy 30-45 mins run
Th - 10-15 mins easy - Few fast strides
2 × 10-15 mins @ 10 mile race pace
10-15 mins easy or a little faster warm down.
Fri - Day off Completely. (This is an easier week.)
Sat - Parkrun for anyone that wants to change things up a little.
Or 30-45 mins easy
Sun - Run 1 hour easy, then gradually pick up the pace to 10 mile pace for 15 mins, 10-15 mins easy, total 90 mins
Pop over to www.patreon.com/irishmanabroad to hear an ad free extended version of the show each week. 
Jarlath is coming to America and Australia. See his standup show In Bits live www.jigser.com/gigs
Special thanks to New Balance for providing our squad with the best in apparel and shoes. Check out the 1080s and all their gear at The RunHub or a New Balance outlet today.

Sonia O'Sullivan's Speed Manual - Irishman Running Abroad #RoadToCobh

Everyone remembers the notorious O'Sullivan kick. That change of speed, ace up the sleeve that Sonia's rivals couldn't cope with. Well today on the show, for the very first time, the GOAT talks about how we can all build that kind of endurance, speed and mental toughness. We get right into the psychology of the kick and how we can actually train our brains to believe there is a reserve battery waiting to kick in on the last lap of whatever race we find ourselves in. Only Sonia has the answers and only her hand picked squad have the questions we all need answered. In this extra large patreon exclusive episode you get the lot including her explanation of that throw away chocolate comment from last week. If you want to go fast, this is the episode for you.
Here is the plan for week 5 or the ten mile training plan Sonia has devised for us. Make sure to adjust it to your fitness level. For me that means the easy days are anything between 8km and 14km, and the long run for me is roughly 23km. How are you getting on with your training? Let us know irishmanabroadpodcast@gmail.com 
Sonia’s 10 Mile Training Plan For Week 5
M - Rest, Recover
T - 50-60 mins easy run, include some hills if you can
W - Rest Day or Cross Train
Cycle / Swim / Gym whatever you like
Th - Warm up 10 mins 4 × 100m Strides
10-12 × 1 min fast (90% effort)
1 min jog between each fast min
10 mins easy cool down
Fri - Day off or Bike / Gym / Swim 40-60 mins
Sat - Easy 30-45 mins, if you come across a hill run up it 5 times for 30 seconds, easy walk/jog back down
Sunday - Up to 90 mins long run, very easy
(Get the full plan and explanation at www.patreon.com/irishmanabroad plus a further 40 mins in this episode)
Don't forget that the 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 me on tour across the world in 2025 with the new standup show “In Bits” www.jigser.com/gigs - we just added dates in Chicago, Wexford and Dublin.

Eating To Run (Sonia O'Sullivan's Nutrition Guide For Runners)

Powered by the WHOOP 4.0  wearable fitness coach, Ireland’s athletics queen Sonia O’Sullivan opens up her private notebooks from years of training to discuss how best to fuel our bodies for running. From water intake to balancing pre run carbs, this episode has everything you always wanted to ask but never could. Comedian Jarlath Regan has gathered questions from Sonia’s training squad. Today she answers them. Week 4 of her comprehensive 10 mile training plan starts this Monday and it’s not too late to join in.
The Road To Cobh Irishman Running Abroad squad are proudly sponsored by Whoop! We want you to have one on us. 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/
Your training plan from Sonia for this week is as follows:
Mon: Rest Day
Tues: Easy Run 30-50mins
Wed: Stay active / cross train 30-45mins
Thurs: Session Day: (15mins running warmup followed by 4x100m at 80%) 4-6 repeats of 3mins running at your threshold/10mile pace. 1 min jog walk in between. (Afterwards 15mins cool down)
Fri: Rest day
Sat: Easy run 30mins or cross training
Sun: Long run of 80 - 90mins with the last 15-20mins at a noticeably quicker pace.
Pop over to www.patreon.com/irishmanabroad to hear an ad free extended version of the shower each week. This week Sonia goes back in time to the 1992 Olympics and attempts to answer some of the trickier nutrition questions on the race day difficulties you’ve been having.
Jarlath is coming to America and Australia. See his standup show In Bits live www.jigser.com/gigs 

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 

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 irishmanabroadpodcast@gmail.com
 
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

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)

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 irishmanabroadpodcast@gmail.com 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

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 irishmanabroadpodcast@gmail.com 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