Irishman Running Abroad With Sonia O’Sullivan

With just a week to go until Sonia O’Sullivan’s homecoming race—the Cobh 10 Mile, in association with Ballymore Cobh Athletic Club and in aid of Breakthrough Cancer Research—the Irishman Running Abroad podcast presents Week Nine of the training plan. In this episode, Sonia, the GOAT of Irish running, shares everything you need to know for race day.

How can you manage race-day nerves? How ...

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 handpick...

As the newly crowned European Indoor Champion Sarah Healy admitted this week, running is mostly a mental challenge. That's as true for the elites battling each other at the highest level, as it is for us mortals battling to just get out the door and stick to the plan. In #week6 of the Road To Cobh Sonia O'Sullivan helps us with those nagging thoughts that prevent us from doing our best or running at all. We hear from ...

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 th...

Powered by the WHOOP 4.0  wearable fitness coach, Ireland’s athletics queen Sonia O’Sullivan opens up her private notebooks from years of training to discuss how best to fuel our bodies for running. From water intake to balancing pre run carbs, this episode has everything you always wanted to ask but never could. Comedian Jarlath Regan has gathered questions from Sonia’s training squad. Today she answers them. Week 4 ...

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 ...

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 wide...

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 fo...

Entries are open for the 2025 Ballymore Cobh AC Sonia O'Sullivan 10 Mile Road Race. In case you missed our last episode, this race will be the focus of the podcast from February 1st to April 6th. Sonia talks to me to today about the tricky process of sifting through all your entries for her squad. Since announcing the plan to pick 20 listeners to be coached by the GOAT herself for her home-coming dance race we have been inundated w...

Would you like to be coached by Sonia O'Sullivan? As Jarlath Regan can tell you, it is life changing. Today on the podcast Sonia and Jar sit down to reflect on the crazy 4 year journey of this podcast and the new direction it is taking with it in 2025. The podcast is focusing the series on various hand picked races throughout the year and inviting you to join a squad coached by the GOAT herself. The first of which will be Sonia's v...

Not too long ago Sonia was crossing the finish line to win her first ever marathon in Dublin. Now with only a couple of weeks to go to the 2024 edition of the race, the GOAT looks back and tries to bust some myths surrounding the fabled race. Having died on heartbreak hill last year Jarlath pitches in a few of his own observations and tips. When there's too much information and even more hot takes, it can be hard to gain clarity on...

Has your progressed stalled? Are your race times flattening out? A training plateau is common and very normal even for elite athletes. Fresh off the plane from her latest trip abroad for the Sisterly retreat in Portugal, Sonia O’Sullivan advises comedian Jarlath Regan on the best way to mix things up. Changing our approach to keep our training challenging and fun is the key. Sonia has the knowledge you need to get to that PB and ke...

Sonia O’Sullivan provides her Ten Commandments for achieving your best long run with the help of comedian Jarlath Regan. The greatest Irish track athlete of all time explains the importance of a longer run and how to get the most out of it. First we hear about her travels with her athletes at the top track meets around Europe. Why not become a member this week and gain access to exclusive content and bonus episode. ww...

Motivation is not a constant. How do we grow it, regain it and survive its loss. Sonia O'Sullivan talks to comedian Jarlath Regan about the one thing your smart watch can't measure. There's no magical science to staying up but we can lean into certain habits when the going gets tough and the bed feels comfy. For an even deeper dive into this topic and every topic, come over to Patreon to become a member. Members get hours of bonus ...

Sonia O'Sullivan sits down with Jarlath Regan to discuss the highest highs and the lowest lows of the Paris Olympics. She was trackside to watch her daughter Sophie take part in her first games and working for RTE covering the rest of the events. Ireland broke new ground and the team captured the nation's heart but what were her standout moments without the green tinted glasses? Jarlath heads to Galway to take part in the 38th Stre...

Jarlath Regan is joined by athletics writer and commentator Cathal Dennehy to get a preview of the track and field events at the Paris Olympics. He gives his predictions, medal hopes, dark horses and much much more. Sonia O'Sullivan is deep in the preparations with her daughter Sophie so Jarlath is flying solo this week. It gives him the chance to visit Darndale's 200th Parkrun. He meets some of our listeners and tests his legs aft...

What should every runner have in their grocery cart every week without fail? If temptation is an issue for you, having Sonia’s shopping list to keep you on the straight and narrow, it might be the difference between a diet PB and a DNF. This week she opens her cupboards and lets us see what’s inside. What foods will always work for a runner trying to fuel while on holidays or on business. Sonia has been getting this side of trainin...

The Irish National Athletics Championships are here, it's drizzling outside and Sonia O'Sullivan is back in the country. It must be summer! Jarlath Regan and Sonia O'Sullivan look back on the biggest weekend at Morten Stadium, the rise and rise of Rhasidat Adeleke, Thomas Barr and Mark English's dominance, the crowds, the craic and Sophie O'Sullivan's journey to a national championship. We also get Sonia's top tips on how to avoid ...

Running your fastest 5km isn’t all about running more. As Sonia explains in today’s episode, it has just as much to do with what you do when you’re not running. Without proper recovery methods nobody gets faster. Jarlath quizzes the GOAT on what works best, drops into a Vinny Mulvey 5km Camp to get his opinion and asks Cathal Dennehy what a recovery run looked like when he visited Kipchoge’s home in Kenya. We also loo...