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!