Nobody knows 10,000 metres quite like the record holder and legend Sonia O’Sullivan. She talks to me today about why this distance can be so tricky to run fast and so much fun to train for. With only a week to go until the Vitality 10,000 in London, a race Sonia has run in the past, we dial in coach Trevor Cummins in Cobh. He explains why we all need to find out where we are with 10K before heading out and trying to run it as fast as possible. Sonia reveals a cheeky little equation you can use to calculate your best time and I have a revelation about why I am tanking in all my long runs! We head around the parishes to see what our listeners have been running, get Sonia’s tip of the week and much more. Why not get the full episode with even more advice on the sessions that work best for 10K training by becoming a supporter of Irishman Abroad on patreon.com/irishmanabroad 
 
To grab an Irishman Running Abroad Singlet for the runner in your life, click here: https://www.rwsports.ie/category/irishman-abroad-running-with-sonia-shop
 
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