If Sonia was a member of the A-Team she would have pointed out to Hannibal that it’s not really a plan until you write it down. This week Jarlath gets more guidance from the Irish sporting icon on how to properly plan a week of running. Regardless of where you are with your progress, Sonia’s insight into what should form the basis of your run plan will help. From rest to ambition, consecutive training days to discomfort and pain, this is a fun and in-depth conversation about one of the most overlooked aspects of the running world. In the full episode (available to Patrons on Patreon.com/irishmanabroad) Irish Olympic medal hopeful and national record holder Ciara Mageean jumps on the LiveLine for a chat. She, like Thomas Barr, is part of a brilliant new documentary series following the journey of 9 irish athletes to Tokyo. Horizon Tokyo will be released soon on RTE and was created by a good friend of the show, Darragh Bambrick. Ciara burst out of lockdown running crazy new times. Jarlath asks her how she used the time to her advantage and what is her planning strategy. There’s also listener questions answered, the tip of the week and Sonia narrow miss while running in the woods of Oregon. Patrons also gain access to exclusive episode notes with more tips and reading recommended by Sonia.
 
Join our running event on strava.com/clubs/irishmanrunningabroad and help raise vitally needed funds for our chosen charity partner jigsaw.ie and all the work they do to support young people in Ireland.  
 
To hear every episode in full and to gain access to the entire back-catalogue of over 500 Irishman Abroad episodes that are not available on iTunes for just the price of a pint every month visit www.patreon.com/irishmanabroad 
 
Supplementary research provided by John Meagher.
 
The Irishman Abroad Liveline is now open. You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 0044 7543 122 330. Why not pose a running question to Irish Olympic Legend Sonia O'Sullivan or ask our America Correspondent Marion McKeone her thoughts on a current talking point Stateside? Of course, if you have an issue with traffic or elephants on the loose in your area, Jarlath can do his best to sort that out too.
 
Our charity partner is jigsawonline.ie. In these tricky times, Jigsaw provides a range of resources, advice and care for your people to help them strengthen their mental health and the skills needed to navigate life. Please visit their website and consider making a donation.
 
For updates on future episodes and live shows follow @jarlath on Twitter, visit www.jigser.com or email the show directly on irishmanabroadpodcast@gmail.com.
 
Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.