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

The hardest part of any training plan is week one. Sonia O'Sullivan is going to help you take that first step on the days when you don't feel like it. The Cobh 10 takes place on April 6th 2025 and the GOAT herself is here to guide you week to week through a training plan she has devised. It's easy to follow and it's going to be a lot of fun - no matter what your current running capacity. Give it a go and come on the ride with us for Sonia's homecoming race with her original athletic club Ballymore Cobh AC. Over the last few months Sonia has been pulling her hair out trying to decide which listeners should join her squad for this training block. From hundreds of entries she has made her selection and today we get to hear from them for the first time.

Thanks to our sponsor Whoop Sonia will be able to keep an eye on everyone's progress. Whoop have come on board for this limited series and provided each member of the group with a Whoop to help them track their training efforts, stress, recovery, sleep and overall fitness. The data will be invaluable in helping them stay fresh, avoid over training and injury in the next 10 weeks. If you would like to try Whoop for free on us simply go to join.whoop.com/IrishmanAbroad

Today Sonia explains why the first week calls for restraint and good time management. Finding the sweet spots in your normal routine where you can truly enjoy the runs is the key. Here's what week 1's plan looks like. You should start this next Monday February 10th.

Week 1 - Sonia's Training Plan #RoadtToCobh 2025

Mon. - Rest Day

Tues. - 40-60mins Easy Running/Walking As Needed

Wed. - Rest Day

Thurs. 40-60mins Easy Running

Fri.- Rest Day

Sat. - 30-45mins Run/Walk or Cross Training

Sun. - 50-75 mins (Most important run of the week. Where you start with this will depend on your current fitness level.)

Special thanks to our kit provider New Balance. They will provide training and race day gear for the whole squad in the coming weeks. Why not head down to one of their outlets or the Rub Hub and start experiencing what the team will be wearing on race day.

(For bonus content, deeper training insights from Sonia and special updates sign up on www.patreon.com/irishmanabroad )

Steve Bannon calls it "flooding the zone". There's too many stories to chase, too many bananas ideas for the media to examine, question and cover. The temptation is to tap out. In this first month of whack-a-mole political and economic chaos Marion McKeone has been trying to figure out which stories deserve your attention and which stories are a distraction tactic. From the new tariffs on Canada to the new use of Guantanamo Bay, Jarlath works through the news of the week and Marion breaks the key points down as only she can. To hear a deeper discussion of the u-turned federal spending freeze, the Rep. Andy Ogles constitutional amendment designed to give Trump a third term, the Kennedy hearing and a big new development in the January 6th blanket pardons - come over to Patreon and start enjoying the extended cut of this podcast each week. www.patreon.com/irishmanabroad

Are you struggling to understand what is happening in America this week? Washington Correspondent Marion McKeone breaks down the executive orders, pardons, name changes and salutes with the help of comedian Jarlath Regan. For a further, deeper look at how Elon Musk’s first week in the White House went, pop over to www.patreon.com/irishmanabroad - Email the show irishmanabroadpodcast@gmail.com or come see Jarlath’s new standup show live and in person www.jigser.com/gigs

Marion McKeone chats to comedian Jarlath Regan about the week in US politics including Pete Hegarty’s car crash Senate interview. While the California wild fires rage the Biden administration seems to have secured a reprieve from the mass killing and bombings in Israel and Gaza. Can the peace last? Marion tells us what the Washington insiders are saying. What can we expect from the first hundred days of the new Trump administration? Marion predicts who will get fired first while Jarlath wonders will golf and health become an issue. In the double size Patreon episode we also hear about some of the contenders including A Complete Unknown. Can little Timmy swoop in and steal Adrian Brody’s thunder?

Visit www.patreon.com/irishmanabroad to access the full episode and hundreds of great interviews with the likes of Paul Mescal, Sharon Horgan and Ronan O’Gara.

Email the show irishmanabroadpodcast@gmail.com

Come and see Jarlath live! www.jigser.com/gigs

Marion McKeone examines the year that was 2024 and names her biggest winners and losers of the year. A year defined by war, violence, political turmoil and upheaval has produced more memorable moments than one podcast can fit. Jarlath and Marion do their level best to sift through them all and recap the news from the past two weeks. Happy holidays to all our listeners across the world. Here’s to a better 2025!

Email the show, irishmanabroadpodcast@gmail.com or come see Jarlath’s new standup show “In Bits” on tour in 2025. www.jigser.com/gigs - To access the full episode and the entire catalogue of content go to www.patreon.com/irishmanabroad