If you’re hoping to run a marathon one day getting your fuelling and flexibility just right is essential. And yet each and every week runners of all levels neglect these areas of their training. With less than one hundred days to Jarlath’s first ever marathon, the London City Marathon, Ireland’s best ever athlete Sonia O’Sullivan helps our host understand the essentials with the help of Vinny Mulvey. Vinny has been providing plans for both Sonia and Jarlath as they ramp up the miles on the road to London. Together they look back on the track session, Parkrun and long run from the past week. We also get a top tip from both Vinny and Sonia, and a trip around the Strava parishes to see what our listeners have been running. To hear the full episode including a further 30 mins of fun and inspiration go to Patreon.Com/irishmanabroad - To contact Vinny Mulvey visit www.vinnymulveyfitness.com

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1. Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447543122330.

2. Email Jar, Sonia and Marion directly on [email protected].

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