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 [email protected] 

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.