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.