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.

So you want to run a fast 5K and you're not sure how to train for it or you once tried

and it didn't go to plan.

Over the next few weeks on Irishmen running abroad, the goat, the queen of Irish athletics,

Sonia O'Sullivan is going to guide me and you on how to run your fastest 5K race on the day and how to train for it in the

weeks leading up. It's the opposite of the last challenge we took on here on the podcast,

the marathon. But there are similarities, Sonia. There's definitely things that will be crossing over

from both, right? Yes, I mean, you still have to, and people think 5K has three miles.

It's a very small percentage of a marathon,

but you still have to run a lot.

If you look at the 5K runners on the track,

many of them would be training as much as a marathon runner,

close to it.

Maybe not broken up in the same way,

but they'll still have a long run.

So we'll still have a long run. So we'll still have a long run. We still need the fitness, but maybe not, maybe not as long as if you're going for the marathon when the important thing is to have time on your feet and to be running out.

So will it be the case that that time on feet that people have from maybe banked from their marathon training will be a massive help in achieving their fastest 5K time?

Like the Jarlet that's coming to this now having three marathons under his belt, is he in a better position than the jarlet that came to this having never

run a half? Absolutely. Yeah, you have a massive big base and a huge foundation of fitness and

aerobic fitness behind you. And so now we need to take that and to convert that into a bit more

...