You know, I like to be fit and healthy, so the best way I know is to just get out there and run.

Running was an outlet for me to, I guess, feel good about myself and take out some of the angers that were going on in my life.

Sonio Sullivan is going to take the world title back to Ireland.

It's week two of the road to Cove, and today we're all about that base.

With the guidance of the greatest of all time, Sanyo Sullivan, we're going to help you build your aerobic base

so you can run longer for faster.

So climb the hills of Cove on April 6th or whatever race you're training for, you need the

guidance of a woman who has done it all, seen it all as a world-beating, record-breaking

athlete herself and as a coach.

If you're training alongside our hand-picked squad of listeners, you can find Sonia's

week two training plan in the episode info below or if you want to head over to patreon.com forward slash Irishman abroad.

You can get a wider explanation of what the plan is for this week and how to adjust it to your level.

In a bit, we'll hear from the squad and how they got on with last week's plan.

Now that they are all suited and booted in their brand spanking new,

New Balance, new balance kit and shoes.

Yes, New Balance, our kit partner for this squad,

sent shoes and gear to all the squad members this week.

From Texas to the Aaron Islands,

it was like Christmas morning for these lucky devils.

Head on down to a New Balance store or run hub or maybe John Buckley Sports and Corp to see what new balance kicks can do for you.

There's always a pair that would be specific and perfect for what you're at. I'm currently in the

1080s and I have to say somethingya these are the absolutely perfect long slow run shoe

...