Irishman Running Abroad With Sonia O’Sullivan

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 

Marathon Myths Busted With Sonia O'Sullivan

Not too long ago Sonia was crossing the finish line to win her first ever marathon in Dublin. Now with only a couple of weeks to go to the 2024 edition of the race, the GOAT looks back and tries to bust some myths surrounding the fabled race. Having died on heartbreak hill last year Jarlath pitches in a few of his own observations and tips. When there's too much information and even more hot takes, it can be hard to gain clarity on what absolutely needs to be done before race day. Thankfully Sonia is here to help. Click here to access Sonia's training plans and XL episode of the podcast www.patreon.com/irishmanabroad or email us on irishmanrabroadpodcast@gmail.com 

Training Plateau? Sonia's Has The Cure!

Has your progressed stalled? Are your race times flattening out? A training plateau is common and very normal even for elite athletes. Fresh off the plane from her latest trip abroad for the Sisterly retreat in Portugal, Sonia O’Sullivan advises comedian Jarlath Regan on the best way to mix things up. Changing our approach to keep our training challenging and fun is the key. Sonia has the knowledge you need to get to that PB and keep the craic in your running. An extended version of this episode is available on www.patreon.com/irishmanabroad - this week Jarlath gets Sonia’s best running book recommendations and together they bust a few masters training myths. irishmanabroadpodcast@gmail.com 

Sonia's Long Run Commandments

Sonia O’Sullivan provides her Ten Commandments for achieving your best long run with the help of comedian Jarlath Regan. The greatest Irish track athlete of all time explains the importance of a longer run and how to get the most out of it. First we hear about her travels with her athletes at the top track meets around Europe. Why not become a member this week and gain access to exclusive content and bonus episode. www.patreon.com/irishmanabroad or come see Jarlath live www.jigser.com/gigs

Your Running Motivation Tool Kit with Sonia O'Sullivan

Motivation is not a constant. How do we grow it, regain it and survive its loss. Sonia O'Sullivan talks to comedian Jarlath Regan about the one thing your smart watch can't measure. There's no magical science to staying up but we can lean into certain habits when the going gets tough and the bed feels comfy. For an even deeper dive into this topic and every topic, come over to Patreon to become a member. Members get hours of bonus content and other benefits each week. www.patreon.com/irishmanabroad To contact the show email irishmanabroadpodcast@gmail.com - Jarlath's tour has been extended yet again. www.jigser.com/gigs

Sonia's Olympic Review, Streets of Galway 8km & Cathal Dennehy

Sonia O'Sullivan sits down with Jarlath Regan to discuss the highest highs and the lowest lows of the Paris Olympics. She was trackside to watch her daughter Sophie take part in her first games and working for RTE covering the rest of the events. Ireland broke new ground and the team captured the nation's heart but what were her standout moments without the green tinted glasses? Jarlath heads to Galway to take part in the 38th Streets Of Galway 8km road race and we get athletics journalist Cathal Dennehy on the line to take an even closer look at this stellar 18 days of sport. Contact the show - email irishmanabroadpodcast@gmail.com  or pop over to www.patreon.com/irishmanabroad  to become a member and hear the full episode each week. For live shows and more information visit www.jigser.com today.

Live From Paris - Irishman Running Abroad Olympic Special

Jarlath Regan is joined by athletics writer and commentator Cathal Dennehy to get a preview of the track and field events at the Paris Olympics. He gives his predictions, medal hopes, dark horses and much much more. Sonia O'Sullivan is deep in the preparations with her daughter Sophie so Jarlath is flying solo this week. It gives him the chance to visit Darndale's 200th Parkrun. He meets some of our listeners and tests his legs after weeks of injury setbacks.Enjoy members benefits including extra podcasts, content and series www.patreon.com/irishmanabroad www.jigse.com/gigs for tour dates and more.