You can't go around them, hills are a fact of life for all runners. The great Sonia O'Sullivan is the proof that running up and over them can provide a huge bang for your training buck. Today on the Irishman Running Abroad she sets out the keys to doing it right. We hear from her hand picked squad of listeners heading to Cobh to run her homecoming road race. We get a taste of my extended interview with the man who ran up and down Croagh Patrick 15 times in 24 hours. Yes, the Irish hill running king  Ricki Wynne gives us a rare insight into his training and life. Sonia also reflects on the tragic death of Kelvin Kiptum and the Parkrun record wiping debacle. Want to contact us or be added to the show's WhatsApp ground? Email irishmanabroadpodcast@gmail.com 
To hear the full episode and access the full interview with Ricki Wynne visit www.patreon.com/irishmanabroad 
To see Jarlath on tour in 2024 visit www.jigser.com/gigs