Podcasts about Cobh

Racist abuse aimed at Irish rugby player Edwin Edogbo blows up online after the Six Nations win over Italy – so bad the IRFU had to shut off comments. Born and raised in Cobh, Co. Cork to Nigerian parents, the 23-year-old is Irish… so why are some people losing their minds over that?Adrian, Jeremy and callers tear into the vile comments, the “heritage” argument, and the cowards hiding behind anonymous accounts. Angela (a Munster supporter who knows the family) and Aine (raising a mixed-race child in Ireland) bring it home in a powerful, emotional chat.Plus: another Opinions Matter travel mug giveaway question at the end.

The Peregrine Falcon, the world's fastest animal at 389 km/h, nearly went extinct due to the pesticide DDT but has recovered strongly in Ireland and worldwide. In recent years, a pair nested in the 300-ft belfry of St. Colman's Cathedral, successfully breeding in 2024. On tonight's programme, Jim Wilson tells us more...

Ireland's first Living Seawall at Kennedy Pier, Cobh Harbour, was developed by UCC, Research Ireland and the Port of Cork. Featuring habitat-rich panels with unique patterns of cups, ridges and depressions, it boosts marine life and water quality. Naturalist Jim Wilson speaks with marine ecologist Dr. Louise Firth from UCC BEES about the project...

It's Mondays show podcast to get the week going. You heard of Storage Wars? There's a very similar Cork event happening soon, we tell you all. We reflect on the Irish Rugby win, And Edwin Edogbo the pride of Cobh makes his first cap. Vic was hanging with the Dinosaurs and KC makes a shite of Winning Words yet again. Thanks for listening, please be sure you hit subscribe and check out the full show live on Corks Red FM from 6 to 9am each weekday morning.

Off The Ball's Rachel Sheehan travelled to Cobh Pirates RFC as one of their club players, Edwin Edogbo, is about to make his Irish Six Nations debut off the bench against Italy this afternoon. She spoke with Club President Nichola Power, Edwin's u13 coach Kevin O Keeffe, and Club PRO Richie McGrath. Rugby on Off The Ball with Bank Of Ireland | #NeverStopCompeting

Paul chats to John Gately from The Commodore about what is ahead as tourism season kicks in Hosted on Acast. See acast.com/privacy for more information.

Sarah tells PJ she was on the verge of getting a house in Limerick until the grant made the maths add up to live in Cobh Hosted on Acast. See acast.com/privacy for more information.

We kick off Kindness Week 2026 with a discussion on the reality facing retail workers, Hairy Henry Care Farm's free teen programme 'Giddy Up & Go', the hot school meals programme, Macroom's Aoife Lucey on her 10 for 10 half marathons raising funds for Childhood Cancer Ireland and Cobh-based Jenna Stromsoe on working with 100% plant based hair colour Hosted on Acast. See acast.com/privacy for more information.

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If you're planning a trip to Ireland in 2026 these tips will make planning smoother, help you avoid crowds, and maybe even save you a bit of money. Probably the most important tips are when NOT to be in Dublin, but there are some updates to European entry & exit systems that you need to know, as well as really important advice for 2027. Jody Halsted – Ireland Family Vacations and the Traveling in Ireland podcast In case you're wondering why you would want to get your Ireland travel advice from me… My name is Jody Halsted, and I am an Ireland travel advisor. I have been traveling to and through Ireland for over 23 years (!!), publish Ireland Family Vacations, host the Traveling in Ireland podcast, assist hundreds of travelers with their Ireland vacations each year and, occasionally, I also host small group tours through Ireland (I have 2 this spring so you can look forward to some live from Ireland episodes in April and May). That's a lot! But Ireland travel is my passion; and my goal -100% – is to help you have an amazing Ireland vacation. And I have quite a few ways to do that. My website, Ireland Family Vacations, is a complete resource for Ireland vacation planning – filled with information on what to do & see as well as handy tips for planning your trip and free itineraries to get your plans in motion quickly. (Don't let the name fool you! I travel through Ireland solo, with my husband, with my family, and hosting small group tours. Whatever your group size or dynamic I am able to assist!) My itinerary personalization, vacation coaching, and custom itinerary creation services help you maximize your Ireland experience, and my small group guided tours are designed to not only deliver the ‘authentic' Ireland of your dreams but also introduce you to the people and hidden places that make the country so very magical. If you love the process of planning your trip the Ireland Travel Compass walks you step-by-step through my expert process, from when to visit and how long the perfect vacation lasts, to what to see, where to stay, and even what to eat. It's basically my entire Ireland vacation planning brain laid out. On a more personal note, I have 2 daughters, now in college, who have been traveling through Ireland with me since before they could toddle and one very supportive husband (who loves it when I plan other people's vacations because it means I'm not planning my own). At Malahide Castle (It's probably time to get new family photos done)By Aoife for Flytographer; Dublin, Ireland. All rights reserved. Now that you know all about me, let's jump into what you need to know as you consider planning an Ireland vacation in 2026! This article is based on Traveling in Ireland podcast episode 320. Use the player below to listen or scroll to continue reading the article and get resource links. 2026 Ireland Travel Tips You Need Ireland Travel Rules & Regulations There are currently no restrictions in place for North Americans traveling to Ireland.Ireland travel restrictions and other requirement are found here. In Case of Cancellation Read and understand cancellation policies on everything from flights and transportation to tours and accommodations before booking. If booking with a credit card be aware of the cancellation coverage you may have with that card. I highly recommend purchasing travel insurance if you book tickets our tours that don't allow 100% refund if cancelled. And always if you are booking a tour package (and not necessarily the one the company offers). 2026 Looks like Another Busy Year from Travel to Ireland from North America Irish tourism numbers showed that tourism from Europe into Ireland was down, but numbers from North America remained steady. From my perspective things are already looking busy, especially in the months of May, late August, and September. (The shoulder season is the new high season.) More Direct Flights to Ireland in 2026 Aer Lingus, Ireland's flagship airline is adding 2 new US routes in 2026, bringing the total to 18 routes from Dublin!This is important because Aer Lingus is considered a ‘budget' carrier. And when budget carriers enter a market, US based airlines will drop rates to compete.

Spike Island, or "Ireland's Alcatraz", is a small coastal enclave off the coast of Cobh in Co Cork. But while most of us associate its colourful history as one of a battle-hardened prison, its story begins much earlier, centuries earlier in fact. Today on the Indo Daily, Ellen Coyne is joined by John Crotty, former general manager of Spike Island and author of the book Spike Island: The Rebels, Residents and Crafty Criminals of Ireland's Historic Island, to discuss the island's past and the potential histories yet to be unfurled Host: Ellen Coyne Guest: John Crotty *This podcast was first released in May, 2025. See omnystudio.com/listener for privacy information.

Continuing our look at uniquely Cork ways to celebrate Christmas, PJ talk to Cobh textiler Carmel Creaner who quit engineering to follow her first love with a craft business that even the late Queen of England used! See also carmelcreaner.com Hosted on Acast. See acast.com/privacy for more information.

PJ hears calls to ban roadworks at traffic peaks, learns how Cork school Coláiste Éamann Rís put together a live crib, learns a Cobh textiler makes table dressings fit for a Queen. And more... Hosted on Acast. See acast.com/privacy for more information.

A magical experience awaits visotors to Cobh Heritage Centre this December, as Conor Tallon found out when he chatted to Lauren McGeough! Hosted on Acast. See acast.com/privacy for more information.

Stephen McDonnell sits down with John Gilley, CEO of Kent, for a raw and inspiring look at leadership and building a culture that scales. From his roots in Cobh, County Cork, to leading billion-dollar projects across Saudi Arabia and Venezuela, John reflects on how Irish values, family influence, and a relentless drive for growth shaped his journey.He opens up about leading through the chaos of COVID, the loneliness of the CEO role, and the tough lessons learned through Kent's major acquisitions and cultural transformation. Packed with humility and real-world insight, John shares how to create belonging in fast-growing teams, empower people to lead, and stay grounded while driving global success.Join us to explore:Leading through loneliness (the unseen side of being CEO)Why culture comes before strategy in every great businessEmpowering teams by letting go of controlBuilding psychological safety that drives real performanceBalancing ambition with family, values, and wellbeingThe Leadership in Business Series is presented by Live Unbound, a global leader in high-performance coaching, team effectiveness, and culture transformation.Please email stephen@liveunbound.com if you have any questions about what we discussed today.Like this show? Please subscribe and leave us a five-star rating and review. It's a chance to tell us what you love about the show, and it helps others discover it too. Consider leaving your Instagram handle so we can thank you personally, and feel free to follow ours.

PJ talks to Sean Lawlor whose 171D59834 Toyota Fielder (import estate Corolla) was just robbed at 5am from outside his door in Cooline Estate Cobh. Lots of presents in the boot so a heartbreaking thing to happen over Christmas. Hosted on Acast. See acast.com/privacy for more information.

They've done the Great British Bake Off challenge, they've created a Christmas Sambo and now they've made a Rudolph cake with Malteser, Raspberry & White Chocolate and other options. You gotta check out their Instagram Hosted on Acast. See acast.com/privacy for more information.

On episode 196 I am joined by St. Leo Guard and Irish international Amy Duggan. Amy is originally from Cobh in Cork where she grew up playing basketball and camogie locally. She dreamed of playing college basketball in the states and following in fellow cork woman Edel Thornton's footsteps. Amy developed her skills in the gym with extra individual practice sessions outside of her club team in Cobh.  Her work paid off as she experienced success domestically and earning her spot on international squads.Opportunities to pursue basketball in the United States began however right before she signed with St.Leo she tore her ACL in 6th year. However this didn't detour Duggan she attacked the rehabilitation process and was named to the U20 Irish squad which marked her first game back since her injury. She spent one year at Junior college and this season began at St.Leo despite a coaching change. Amy's story is a lesson in resilience and drive as she overcame so may obstacles to achieve her dream of playing college basketball. This is Spotlight Her — where we celebrate the athletes, the journey, and the game.The Spotlight Her series is a collaboration with Basketball Ireland  supported by sport ireland   Follow Amy here https://www.instagram.com/amydugg08/ Follow The Sideline Live Social Media channels: ⁠⁠⁠⁠⁠https://twitter.com/thesidelinelive⁠⁠⁠ ⁠⁠⁠https://www.instagram.com/thesidelinelive/⁠⁠⁠ Recorded using Samson Q2 microphone, Edited using GarageBandIntro music, Watered Eyes by a talented Irish artist, Dillon Ward check him out ⁠⁠here⁠⁠ . If you are looking to set up your own podcast get in touch with the Prymal Productions team ⁠⁠⁠www.prymal.ie⁠⁠⁠ 

Sylvia's side hustle to help with going on holidays is knitting Michael D tea cosies which she sells in the Craft Market in Cobh. She's taken on Bosco and Mr T as well and Catherine Connolly is the next challenge she tells PJ Hosted on Acast. See acast.com/privacy for more information.

This week Kevin and PJ are going full Most Haunted as they join Matt and Tanya from the Cork Supernatural Society for a paranormal investigation in the Convent of Mercy in Cobh. They get to grips with all the ghost-hunting gear, find out which spots in Cork are the most haunted and spend most of the night gasping over the convent's interiors: the floors, the spiral staircase, the crown mouldings… stunning!Sign up to the I'm Grand Mam Patreon for more stunning content: https://www.patreon.com/imgrandmam ✨ Hosted on Acast. See acast.com/privacy for more information.

Fota Wildlife Park is closed due to a bird flu outbreak John Gately from the commodor hotel in Cobh offers some tourism alternatives in East Cork. Hosted on Acast. See acast.com/privacy for more information.

Pendant la Première Guerre mondiale, la Royal Navy britannique fit preuve d'une imagination redoutable pour contrer la menace des sous-marins allemands, les redoutés U-Boote. Parmi les ruses les plus ingénieuses figurent les Q-Ships, ou “navires Q” — des bâtiments civils apparemment inoffensifs, mais en réalité lourdement armés et conçus pour tromper l'ennemi.Une idée née d'une guerre sous-marine sans règlesEn 1915, l'Allemagne déclare la guerre sous-marine à outrance. Ses sous-marins attaquent sans avertissement les navires marchands britanniques, cherchant à affamer le pays en coupant ses lignes d'approvisionnement. Face à cette menace invisible, la marine britannique cherche un moyen d'attirer les U-Boote à la surface — là où ils sont vulnérables.C'est alors qu'émerge l'idée des Q-Ships : des bateaux-leurres déguisés en cargos, chalutiers ou goélettes, qui semblent sans défense mais dissimulent à bord des canons camouflés sous des panneaux de bois ou des bâches. Le “Q” vient probablement de la ville de Queenstown (aujourd'hui Cobh, en Irlande), d'où partirent les premiers bâtiments de ce type.Le stratagème en actionLeur mission reposait sur la ruse et le sang-froid. Lorsqu'un sous-marin repérait ce qu'il croyait être un navire marchand isolé, il remontait à la surface pour l'achever au canon, économisant ainsi ses précieuses torpilles. Le Q-Ship simulait alors la panique : l'équipage “abandonnait” le navire à bord de canots de sauvetage.Mais dès que le sous-marin s'approchait, les panneaux tombaient, les canons apparaissaient, et les marins britanniques ouvraient le feu à bout portant. Plusieurs U-Boote furent ainsi coulés par surprise.Efficacité et controversesEntre 1915 et 1917, les Q-Ships réussirent à détruire ou endommager plus d'une dizaine de sous-marins allemands. Mais leur succès déclina vite : les Allemands apprirent à se méfier et à tirer à distance. De plus, cette stratégie soulevait des débats éthiques : en se déguisant en navires civils, les Britanniques brouillaient la frontière entre combattants et non-combattants, violant en partie les conventions maritimes.Un héritage d'ingéniosité navaleMalgré ces limites, les Q-Ships incarnent l'ingéniosité et le pragmatisme britanniques face à un ennemi redoutable. Le concept fut même réutilisé pendant la Seconde Guerre mondiale, bien que moins efficacement.Ces navires-pièges demeurent aujourd'hui un symbole de la guerre navale de ruse, où l'intelligence et la tromperie furent parfois aussi décisives que la puissance de feu. Hébergé par Acast. Visitez acast.com/privacy pour plus d'informations.

It's another packed episode as Kieran and Gary open with a scathing assessment of Ireland's lacklustre showing against Armenia. Did Bohemians act too soon handing Alan Reynolds and his staff new two-year deals before securing European football? And does anyone actually want those final European spots? The relegation scrap is heating up with Galway, Sligo, and Waterford all level on points, while the First Division play-offs are overshadowed by Mick McDermott's bizarre exit from Cobh. All that and plenty more in this week's episode — proudly brought to you by our sponsor, QuinnAv.ie.

Football correspondent Trevor Welch reacts to the shock exit of Cobh Ramblers manager Mick McDermott just before a crucial play-off clash. Hosted on Acast. See acast.com/privacy for more information.

With the title and automatic promotion secured Dundalk go to Cobh in celebratory mood with a large travelling contingent of fans. Two much changed and youthful sides deliver an entertaining game where the Lilywhites emerge the winners thanks to a late Ethan Vaughan strike. Ep 200 also celebrates the achievements on an off the pitch as the club returns from the brink, but also asks what strategy should Dundalk FC now pursue to ensure a sustainable future and return to former glories?

Despite a dominant display in the first half Dundalk fail to add to their initial goal and have to settle for a draw when Athlone's converted free kick draws them level and the Lilywhites squander a host of late chances to take all 3 points. With Cobh's win over Bray bringing them within 4 points of the Lilywhites with 6 to play for all thoughts turn to Friday's home game against Finn Harps, where a win will secure promotion and the title regardless of Cobh's performance in Longford, while anything else could see the title go down to the final day.

PJ talks to Peter Donovan from Cobh who was caught up in the drone attack on the Global Sumud Flotilla attempting to bring food and medical supplies to families in need during the current conflict Hosted on Acast. See acast.com/privacy for more information.

Episode 196 looks back in Dundalk's inconsistent September, which saw a 0 - 0 draw away to Wexford, a comprehensive home win over Bray and dismal display in a shock defeat to Longford Town which saw the Lilywhites squander an opportunity to all but secure the title after Cobh's defeat in Wexford the previous night.

PJ talks to Ellen about how she took up the challenge and how her customers responded Hosted on Acast. See acast.com/privacy for more information.

Kevin McLoughlin is a lifelong angler from Cork who joins us on this week's Ireland on the Fly to talk about the good old days for salmon when the spring run was something to behold. Kevin talks about moving to Cobh, working in the fishing industry and even spending a year on the newly formed fisheries board in 1979.   He has seen it all in Irish fishing since the 1960s and has plenty to tell. Keep up to date with all the latest Ireland on the Fly on https://www.IrelandontheFly.com and get regular updates on https://Instagram.com/IrelandontheFly.

PJ chats to Johanna Murphy about 3 ways to connect to Corks maritime over Sept Hosted on Acast. See acast.com/privacy for more information.

It's our 2006 season special, with then-manager Pat Scully making a guest appearance in the Four Provinces in front of a live audience. Pat remembers assembling a young team from scratch to take Rovers up from the First Division at the first attempt, training at Stanaway Park up the road in Crumlin, the importance of the opening day win over Dundalk, his speech in Cobh after winning the title, Cup final suits and the Arsenal influence, getting a Bohs and Sunderland B team manager sacked, the Waterford bus story and more, Rovers fans in his taxi over the years and more.

Oliver spoke with one of Canada's biggest comedians Katherine Ryan. They chat about her Cork father, her love of Mayfeild and Cobh, family life in London, her time working in Hooters and her views on Justin Trudeau dating Katy Perry.

Next month, Taoiseach Micháel Martin and Canadian Ambassador Dennis King are set to pay tribute to a little-known migration of 2,000 Irish people, who left from the port of Cobh to Canada back in 1825, in what is collectively known as the “Peter Robinson experiment”. To tell us more about this Pat spoke to Amanda Slattery, Development Manager with Ballyhoura Development CLG.

In this episode, Bobby welcomes Donnchadh Casey, CEO of Calypso AI, who shares his fascinating journey from a petrol forecourt in Cobh to leading an innovative cybersecurity firm. Donnchadh reflects on his diverse career in engineering, including his time at McKinsey and Qualtrics, before diving into the world of AI and its transformative impact on business and society. Discover how Calypso AI is safeguarding organizations as they harness the power of artificial intelligence, and hear insights on the opportunities and challenges that lie ahead in this rapidly evolving landscape.

Meet Buster Luscombe.  He is an Irishman, a welder, a storyteller and and entertainer. And what a story he has to tell. Hear it in his words, along with his music in this episopde of Erin's Isle.

If you're looking to explore the UK and Ireland without having to fly to tons of different cities, cruising from Southampton could be for you! Today, I'm joined by Ronan Ryan from Explore Cruise Repeat. Ronan hosts the port2port podcast and has visited 41 countries and spent 71 days at sea! We'll share the top 5 cruises from Southampton, cruises that visit Cobh (often referred to as Cork) and what to do on your port stop in Cobh! Download our shore day bag checklist and more cruise packing and planning checklists & videos by joining the CruiseTipsTV Academy at https://academy.cruisetipstv.com

Listeners have been sending in a lot of comments about how AI could mean trouble for their job, either replacing it or taking all the routine bits out leaving only hard bits. PJ talks to Avril from Human Reasons in Cobh about what happens next. Hosted on Acast. See acast.com/privacy for more information.

Yesterday marked 40 years since Live Aid. Listeners share their go to songs that pump them up. Rachel's TikTok of how she got a better view for a picture in Cobh has gone viral. Martin is upset he can't find banana ice cream anywhere anymore.

PJ chats to Johanna Murphy who recently launched a video about Cobh who says even the NYT recently featured property in the Titanic Town Hosted on Acast. See acast.com/privacy for more information.

PJ speaks to Mary Foster how Family and friends and the town of Cobh came together for her late husband Cormac Wyse, and found a way to remember and to say thanks for the care he received at Marymount. Hosted on Acast. See acast.com/privacy for more information.

Spike Island, or "Ireland's Alcatraz", is a small coastal enclave off the coast of Cobh in Co Cork. But while most of us associate its colourful history as one of a battle-hardened prison, its story begins much earlier, centuries earlier in fact. Today on the Indo Daily, Ellen Coyne is joined by John Crotty, former general manager of Spike Island and author of the book Spike Island: The Rebels, Residents and Crafty Criminals of Ireland's Historic Island, to discuss the island's past and the potential histories yet to be unfurled. Host: Ellen Coyne Guest: John Crotty See omnystudio.com/listener for privacy information.

“I placed a hydrophone at the bottom of a large well-used saucepan and part filled it. The recording was a little disappointing, then I started playing with the speed and […]

Powered by WHOOP the Sonia O'Sullivan Cobh 10 squad for 2025 assembled in the GOAT's hometown this weekend. The time for training and talking is over now. On April 6th at 10:30am, it was time for this squad of hardy souls from the four corners of the world to take on the hills of Cobh over the 10 mile distance. Join Sonia and Jarlath as they hand each member their New Balance specially designed singlet for the day. Hear the sounds, see the sights, come with us as the streets come alive with support from people of all ages. This epic episode of Irishman running Abroad captures every drop of sweat every bit of adrenaline that poured out onto the streets of Cork this past weekend. Jarlath ran the race himself and managed to capture the squad as they crossed the line. In this the final instalment of the road to Cobh series powered by WHOOP, Jarlath takes you to Sonia's local pub for a live podcast recording and awards night like no other. Special thanks to everyone who supported the podcast, who volunteered on race day and all those who have been in touch wishing the squad well. This series would not be possible without the generous support of WHOOP and New Balance. To gain access to the Sonia O'Sullivan 10 mile, half marathon and full marathon training plans and to listen back to the entire archive of Irishman Abroad episodes come on over to patreon.com/IrishmanAbroad . Sonia and Jarlath want you to experience WHOOP for yourself—completely free. All our listeners can enjoy a 30-day free trial of WHOOP. Simply visit join.whoop.com/IrishmanAbroad to sign up, and WHOOP will send you a device, wherever you are in the world, for your trial period. Visit www.jigser.com/gigs to see Jarlath's latest tour dates.

With just a week to go until Sonia O'Sullivan's homecoming race—the Cobh 10 Mile, in association with Ballymore Cobh Athletic Club and in aid of Breakthrough Cancer Research—the Irishman Running Abroad podcast presents Week Nine of the training plan. In this episode, Sonia, the GOAT of Irish running, shares everything you need to know for race day.   How can you manage race-day nerves? How do you plan for the most enjoyable experience possible? How do you find the right pace to ensure you cross the finish line with a smile? It's all here in today's episode.   For the past two months, Sonia has been coaching our listeners as they train for the Cobh 10, serving as a virtual mentor. Along the way, she's had an extra tool in her arsenal: WHOOP. WHOOP is a wearable health and fitness coach that tracks your sleep, recovery, training, and stress, offering actionable insights to help you perform at your best. Unlike devices that just collect data, WHOOP provides personalized advice to improve your workouts and overall health.   Jarlath, Sonia, and the entire squad have been using the WHOOP 4.0 throughout the training plan, and the insights it has provided have been invaluable. Now, Sonia and Jarlath want you to experience it for yourself—completely free. Thanks to David, all our listeners can enjoy a 30-day free trial of WHOOP. Simply visit join.whoop.com/IrishmanAbroad to sign up, and WHOOP will send you a device, wherever you are in the world, for your trial period.   With race day fast approaching, the squad reaches out to Sonia with their final questions about preparation—covering everything from pacing strategies to race-day nutrition, sleep, kit, and recovery. Jarlath also gives listeners the chance to ask Sonia anything, leading to some truly fantastic questions.   This week, Jarlath heads to Dunboyne for the National 10K Championships, capturing the sights and sounds of race day. Wearing a recording device on his wrist, he chats with fellow participants, checks in on his own fitness, and assesses how ready he is for the Cobh 10 next week.   To hear the full episode and get access to Sonia's training plans for half and full marathons, visit patreon.com/IrishmanAbroad.   Here's this week's plan.   M - As always, rest today. Maybe plan a recovery day at a SPA (My notes) “About Time - The Bathhouse”   T - 30-45 mins very easy run   W - Cross train or easy run 30-45 mins.   Thursday Mini-Session Fartlek Run 5-6 × 1 min fast relaxed pace, striding out 1 min easy jog   Friday - Day off or cross train 30 mins → Go for a walk.   Sat - Easy run 20-30 mins Go check out the start/finish areas   Sun - This is it! Race Day. Relax, Enjoy & Do Your Best!

Running is simple. Finding the right gear is not. Let the legend Sonia O'Sullivan help you with the essentials you'll need to take your running up a level. From the home gym to the sock game, this episode has it all and a free training plan from the GOAT herself. It's less than 3 weeks to Sonia's 10 Mile Road Race in Cobh and the training is ramping up. We get the week 7 plan fully explained and hear from her handpicked squad on the subjects of injury, compression leggings, superstition, shoe rotation, gels and storage. Week 7 Training Plan (Be sure to adjust this to your paces and training level) Mon - Recovery Day Tues - Easy long run 60-80 mins. Include 6x 100m strides This can be uphill if you can, doesn't need to be a steep hill. Wed - Cross train or 30-45 mins easy run Thurs - 10-15 mins jog warm-up 10-12 x 1 min @ 5-10 km pace 1 min easy jog 10-15 mins easy jog warm down Fri - Day off or cross train 40-60 mins easy Sat - 30-45 mins easy run Sun - Long run 90 mins steady pace throughout. Include 15-20 mins @ goal race pace.   (Get the full plan and explanation at www.patreon.com/irishmanabroad plus a further 30 mins in this episode) Don't forget that the The Road To Cobh Irishman Running Abroad are proudly sponsored by Whoop! WHOOP is a wearable health & fitness coach that provides you with feedback and actionable insights into your sleep, recovery, training, stress, and overall health, and empowers you to be the best version of yourself. The whole squad including Sonia is wearing one. Why not see for yourself what Whoop can do for you and your health/fitness. Have a 30 day free trial on us! ◦ https://join.whoop.com/ie/en/IrishmanAbroad/ New Balance have provided the whole squad with shoes and training apparel. Thanks to New Balance - why not check out their range at a New Balance store or stockist today. Catch Jarlath on tour across the world in 2025 with the new standup show “In Bits” www.jigser.com/gigs - he just added dates in Australia, New Zealand, Chicago, Wexford and Dublin.

Powered by the WHOOP 4.0  wearable fitness coach, Ireland's athletics queen Sonia O'Sullivan opens up her private notebooks from years of training to discuss how best to fuel our bodies for running. From water intake to balancing pre run carbs, this episode has everything you always wanted to ask but never could. Comedian Jarlath Regan has gathered questions from Sonia's training squad. Today she answers them. Week 4 of her comprehensive 10 mile training plan starts this Monday and it's not too late to join in. The Road To Cobh Irishman Running Abroad squad are proudly sponsored by Whoop! We want you to have one on us. WHOOP is a wearable health & fitness coach that provides you with feedback and actionable insights into your sleep, recovery, training, stress, and overall health, and empowers you to be the best version of yourself. The whole squad including Sonia is wearing one. Why not see for yourself what Whoop can do for you and your health/fitness. Have a 30 day free trial on us! ◦ https://join.whoop.com/ie/en/IrishmanAbroad/ Your training plan from Sonia for this week is as follows: Mon: Rest Day Tues: Easy Run 30-50mins Wed: Stay active / cross train 30-45mins Thurs: Session Day: (15mins running warmup followed by 4x100m at 80%) 4-6 repeats of 3mins running at your threshold/10mile pace. 1 min jog walk in between. (Afterwards 15mins cool down) Fri: Rest day Sat: Easy run 30mins or cross training Sun: Long run of 80 - 90mins with the last 15-20mins at a noticeably quicker pace. Pop over to www.patreon.com/irishmanabroad to hear an ad free extended version of the shower each week. This week Sonia goes back in time to the 1992 Olympics and attempts to answer some of the trickier nutrition questions on the race day difficulties you've been having. Jarlath is coming to America and Australia. See his standup show In Bits live www.jigser.com/gigs 

Training to take on and enjoy hills sounds impossible when you say it. Sonia O'Sullivan is here to tell you it is doable with some very simple principles. In this fun conversation with comedian Jarlath Regan she breaks down everything you need to know to become a stronger hill runner. This episode is the third in the series preparing listeners to take on the challenge of the very hilly 10 mile road race in Sonia's hometown of Cobh. We hear from some of the listeners she has selected. How has their training been going and what are their questions about hills? Find out even more in the full extended cut over on www.patreon.com/irishmanabroad   Sonia's 10 Mile Training Plan For Week 3 Mon: Rest Tues: Easy 45-60mins Wed: Rest / Cross Train 45mins Thurs: 60mins (Finish fast at threshold pace for the last 10-15mins) Fri: Day Off or Easy 40/60mins Sat: Easy Run 30-45mins or Cross train at the same effort Sun: Long run 60-80mins walk if you need to - don't run away from the hills! The Road To Cobh Irishman Running Abroad are proudly sponsored by Whoop! WHOOP is a wearable health & fitness coach that provides you with feedback and actionable insights into your sleep, recovery, training, stress, and overall health, and empowers you to be the best version of yourself. The whole squad including Sonia is wearing one. Why not see for yourself what Whoop can do for you and your health/fitness. Have a 30 day free trial on us! ◦ https://join.whoop.com/ie/en/IrishmanAbroad/ New Balance have provided the whole squad with shoes and training apparel. Thanks to New Balance - why not check out their range at a New Balance store or stockist today. Catch Jarlath on tour across the world in 2025 with his new standup show “In Bits” www.jigser.com/gigs

Running faster for longer requires one thing - aerobic base fitness. Irish athletics legend opens up about how to build it no matter what your running level. Her simple and straight forward, no nonsense advice is the guiding light for her hand picked training squad of listeners taking on the hills of Cobh on April 6th, 2025 in the Ballymore Cobh AC Sonia O'Sullivan 10 Mile Road Race. It's not too late to join her wider training group. Each week her training plan will be posted with each episode and a deeper explanation can be found along with extra content on www.patreon.com/irishmanabroad   Week 2's training plan is below. Email the show if you have any questions irishmanabroadpodcast@gmail.com   Mon: Rest Day Tues: Easy 45mins to 1 hour Wed: Rest day or cross train for 30 to 45 mins Thurs: 40mins to 1 hour ( Adding in some strides 20 sec x 6) Fri: Day off / cross train Sat: Check fitness at local park run Sun: Long Run 50mins to 75mins The Road To Cobh Irishman Running Abroad are proudly sponsored by Whoop! WHOOP is a wearable health & fitness coach that provides you with feedback and actionable insights into your sleep, recovery, training, stress, and overall health, and empowers you to be the best version of yourself. The whole squad including Sonia is wearing one. Why not see for yourself what Whoop can do for you and your health/fitness. Have a 30 day free trial on us! ◦ https://join.whoop.com/ie/en/IrishmanAbroad/ New Balance have provided the whole squad with shoes and training apparel. Thanks New Balance - why not check out their range at a New Balance store or stockist today. Don't forget the 2025 edition of the Sonia O'Sullivan Cobh 10 is on Sunday the 6th of April this year and it's not too late to sign up. They've got live music played by local musicians along the course, much sought after merchandise, medals galore, plus loads of goodies from sponsors SPAR and EUROSPAR. And of course, there is the finisher's mug for all who cross the line, lovingly designed by Ballymore Cobh AC artist-in-residence, Ruth Phelan. All race bibs are posted out in advance, so you can just park up (or grab the train from Cork) and rock up at the start line. It's fully chip timed too, so just jump into whatever corral feels right for you. At €29.95, it's pretty good bang for your buck! Entries are via Eventmaster or via the Cobh 10 Facebook page. https://eventmaster.ie/event/6Zz3hEpT5G/AEG5TzGS6

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 )