Sonia O’Sullivan

BROWSE ALL +65 ATHLETES / Sonia O’Sullivan


Sonia O’Sullivan born 28 November 1969, is a 1995 World Champion in the 5000m and a 2000 Olympic Silver medalist across the same distance (she missed the 1996 Games due to illness). Adding to her achieves are national records, European records, and even 2 world records (her 2000m record still stands). For more on Sonia click here.

Below are 3 documented training logs of hers, notably:

  • Her junior training (16 year old) log, growing up in the hilly town of Cobh.
  • In March 1998: the month of winning both the long and short course XC events at world champs – something almost unheard of then due to events being on consecutive days.
  • And a sample week she presented of her training in 2001 (as a 32 year old) when shes out of competition

    OCTOBER 1986:​​ SONIA O’SULLIVAN’S JUNIOR TRAINING

    Thursday​​ 
    2nd

    15 minutes warm-up – jogging, stretching, strides. 3 miles fast running in Oregon shoes on grass. Felt great. Very hot. Did jog down 1 mile.          3 miles fast => 17mins 20 seconds

    Friday​​ 
    3rd:
     ​​ 

    10 minutes warm-up – jogging/stretching. 6 miles at 6mins 50sec pace per mile. Felt fine. On grass. Light weights in gym.

    Saturday​​ 
    4th:
     

    15 minutes warm-up, jogging/stretching. 8 miles at 7:05 min pace. On grass, Oregon runners. Felt great. Approx 57 mins running. Misty and foggy.

    Sunday​​ 
    5th
     

    Morning – warm-up and 5 miles easy. Felt tired as I went out before breakfast. Oregon runners. Misty weather. 35 minutes.

    Afternoon, 5 miles easy, approx 35 minutes. Felt ok. Very fine and warm.

    Monday​​ 
    6th:
     

    15 minutes warm-up. Jogging and stretching. 4 miles under 6 minutes each on grass. Felt great. Oregon shoes. Very windy. Jog warm down. Time 22:44 for 4 miles => 5mins 36s per mile

    Tuesday​​ 
    7th:
     

     

    15 minutes warm-up, jogging and stretching.

    5 x 1 mile fast:  
    1 – 5:15
    2 – 5:19 – tired here
    3 – 5:14
    4 – 5:12
    5 – 5:20

    Felt ok with most of them except 2nd one. Oregon shoes. On grass. Very warm and a little windy only.

    Wednesday 8th: 

    10 mins warm-up. 8 miles easy at 7 min pace so a total of 55 minutes running. Oregon shoes. On grass. Bit windy. Felt great. Weights in gym. 3 rounds.

    Thursday 9th: 

    10 mins warm-up. 6 miles easy at 7 min pace on grass. Felt fine. Oregon shoes.

    Friday​​ 
    10th:
     

    15 minutes warm-up, 4 miles fast at 23 minutes. On grass. Felt great. Oregon shoes. Light weights in gym.

    Saturday 11th:

    warm-up 10 minutes and 5 miles easy on the road including a few hills. Felt fine – in morning.

    warm-up 10 minutes and 5miles easy on the grass approx. 35 minutes. Felt fine. Oregon shoes – in evening.

    Sunday​​ 
    12th:
     

    warm-up – 2 miles and exercises, race of 2 miles cross country. Ladies County Novice – senior. Felt great. A little bit heavy on the backs of my legs, particularly on the hills. Nice race, nice day, felt good.

    Monday​​ 
    13th:

    15 minutes warm-up. Jogging and stretching. 10 x 600m at an average of 1 minute 50 seconds each. very warm. Slight breeze. One grass. Oregon shoes. Felt great.

    Tuesday​​ 
    14th:

    10 minutes warm-up. 8 miles easy running at approx 7 min per mile. Total of 8 miles @ 55 minutes. Felt great on grass. Oregon shoes.

    Wednesday 15th: 

    Rest today. It’s great to have a rest. Did some light weights in the gym.

    Thursday 16th: 

    10 minutes warm-up. 9 miles easy running @ approx 60 mins altogether. On grass Oregon shoes. Warm day. Felt great.

    Friday​​ 
    17th:
     

    20 minutes warm-up – jogging, exercising and strides. 2 (10 x 200m) on the grass. Felt great. Very windy, interval spikes shoes. All of the 200m times averaged around 28 seconds. Felt fine after doing them all. I did some light weights in the gym.

    Saturday​​ 18th: 

    10 minutes warm-up – jogging and stretching. 8 miles easy running on the grass. Very​​ wet. Felt great. Oregon shoes.

    Sunday​​ 
    19th:
     

    Rest.

    Monday​​ 
    20th:
     

    Very fast 4 miles on the grass after a 15 min warm-up. Felt very tired. Very windy day. Oregon shoes. I did some light weights in the gym.

     

2001: SONIA O'SULLIVAN (32Y/O) NORMAL TRAINING WEEK WHEN NO RACES IN SIGHT

 

AM

PM

MONDAY

16 km. easy

8 km. easy. Gym. Drills.

TUESDAY

8 - 10 km. easy

Session. eg. 5 x 1000 metres (no. 2 & 4 faster) or 4 sets of (4 x 400 metres) @ 72 secs for 1 & 3. 67 secs for 2 & 4 30 seconds rest b/w. Jog lap b/w sets.

WEDNESDAY

16 km. easy

8 km. easy. Gym. Drills. Massage.

THURSDAY

8 - 10 km. easy

15 minutes of 15 seconds fast / 15 seconds easy followed by 20 - 25 minute „pace run. 15 minutes warm-up / warm down.

FRIDAY

16 km. easy

8 km. easy. Gym. Drills

SATURDAY

5 - 6 x 3 minute hills or 12 x 1 minute hills. 15 minute warm-up / warm down.

6 - 8 km. easy

SUNDAY

1:30 - 1:50 easy long run

rest