Training to take on and enjoy hills sounds impossible when you say it. Sonia O’Sullivan is here to tell you it is doable with some very simple principles. In this fun conversation with comedian Jarlath Regan she breaks down everything you need to know to become a stronger hill runner.

This episode is the third in the series preparing listeners to take on the challenge of the very hilly 10 mile road race in Sonia’s hometown of Cobh. We hear from some of the listeners she has selected. How has their training been going and what are their questions about hills? Find out even more in the full extended cut over on www.patreon.com/irishmanabroad

Sonia’s 10 Mile Training Plan For Week 3

Mon: Rest

Tues: Easy 45-60mins

Wed: Rest / Cross Train 45mins

Thurs: 60mins

(Finish fast at threshold pace for the last 10-15mins)

Fri: Day Off or Easy 40/60mins

Sat: Easy Run 30-45mins or Cross train at the same effort

Sun: Long run 60-80mins walk if you need to - don’t run away from the hills!

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 his new standup show “In Bits” www.jigser.com/gigs

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

Marion McKeone examines the latest news from America with the help of comedian Jarlath Regan. The image of Elon Musk and his booger eating child in the Oval Office is one that will last. How much of what he says can he actually do? The profound constitutional questions his cuts are raising will test US institutions. Are they up to it? From Gaza to Ukraine, mass deportations and Kendrick Lamar, there is no stone left unturned in this week’s episode. Pop over to www.patreon.com/irishmanabroad to hear the full conversation ad free and start enjoying all of the Irishman Abroad podcast network.

While it’s very hard to laugh, we have to try. Why not come and see Jarlath on tour in 2025! www.jigser.com/gigs