Meet The Squad - Week 1 Sonia's Cobh Training Plan Begins

An Irishman Abroad

Jarlath Regan

Society & Culture, News, Health & Fitness, Society & Culture:personal Journals, Personal Journals, Politics

4.8 • 834 Ratings

🗓️ 6 February 2025

⏱️ 46 minutes

🔗️ Recording | iTunes | RSS

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Summary

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 )

Transcript

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0:00.0	You know, I like to be fit and healthy, so the best way I know is to just get out there and run.
0:07.0	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.
0:13.0	Sonio Sullivan is going to take the world title back to Ireland.
0:18.0	Hello and welcome to week one of the road to Cove, the Irishman running abroad.
0:23.0	Sanya Osloven's Cove 10-mile road race is the destination.
0:26.7	That's where we're heading.
0:27.9	Sonia has selected 15 of you listeners who have submitted.
0:33.4	She tore her hair out trying to figure out who should be on this squad,
0:36.6	and we have finally got them, and they have the training plan for week one.
0:41.4	We're going to head to Cove alongside the goat, train with her each and every week for the next 10 weeks and you can train along too.
0:49.6	This is week one and it's all about getting out there establishing a good routine sonya to start with how do we
0:58.9	how do we do that like how do we make sure that our first week is a good sustainable week rather than
1:06.5	a bad week where we go eyeballs out and can't train from the rest of their run.
1:12.6	Well, it's not an easy thing because I think, you know, everybody is always excited to get started.
1:18.7	It's a bit, you know, like starting your diary the first week of the year and everything needs to be perfect.
1:25.2	And, you know, it really doesn't need to be that. It really just needs to be just kind you know it really doesn't need to be that it really just needs to be
1:29.4	just kind of finding your routine finding the time that you have and even you know working with
1:38.4	the days that you have available that you can run or that you can put in the time and the effort
1:43.4	and just committing to that
1:46.1	for the next nine weeks well i need to say this i'm flippin delighted to announce that our
1:51.9	series sponsor is whoop i willemmy whoop lads how is that not the tagline for that company
1:58.1	when you have a whoop on you, you will do it.
	...

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