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   Joining our running club is easy on strava.com/clubs/irishmanrunningabroad. Hear about up-coming events, post your runs and maybe get a shoutout from Sonia.   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.   For updates on future episodes and live shows follow @jarlath on Twitter, visit www.jigser.com or email the show directly on [email protected].   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.