Sonia's Olympic Review, Streets of Galway 8km & Cathal Dennehy

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 with your emails. It’s fantastic to see but it is taking some time to find the exact right fit for the team. Rest assured you will know if you’ve made the squad by Christmas.

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 very own race: The Cobh 10 Miler in April 2025. Now is your chance to be considered for the squad. Submit your story and entry to irishmanabroadpodcast@gmail.com today. Squad members will receive a tailor-made weekly program from Sonia, free entry to the race, of course the stunning Irishman Running Abroad singlet and of course, the chance to meet and run with Sonia in her home town. Listen to the episode to hear all about the big new plan for the coming year. Both Sonia and Jarlath are really excited to take the show in this direction and you can enjoy a heap of extra content including the Sonia’s previous training plans for 5km, half and full marathons by joining up on www.patreon.com/irishmanabroad Jarlath heading for Boston on Friday. Follow him on Strava or drop us a line if you’d like to join him at the Boston Parkrun there on Saturday morning.

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 what absolutely needs to be done before race day. Thankfully Sonia is here to help. Click here to access Sonia’s training plans and XL episode of the podcast www.patreon.com/irishmanabroad or email us on irishmanrabroadpodcast@gmail.com

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 keep the craic in your running. An extended version of this episode is available on www.patreon.com/irishmanabroad - this week Jarlath gets Sonia’s best running book recommendations and together they bust a few masters training myths.

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. www.patreon.com/irishmanabroad or come see Jarlath live www.jigser.com/gigs