↵ 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
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
10 minutes warm-up – jogging/stretching. 6 miles at 6mins 50sec pace per mile. Felt fine. On grass. Light weights in gym.
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.
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.
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
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.
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.
10 mins warm-up. 6 miles easy at 7 min pace on grass. Felt fine. Oregon shoes.
15 minutes warm-up, 4 miles fast at 23 minutes. On grass. Felt great. Oregon shoes. Light weights in gym.
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.
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.
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.
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.
Rest today. It’s great to have a rest. Did some light weights in the gym.
10 minutes warm-up. 9 miles easy running @ approx 60 mins altogether. On grass Oregon shoes. Warm day. Felt great.
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.
10 minutes warm-up – jogging and stretching. 8 miles easy running on the grass. Very wet. Felt great. Oregon shoes.
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
16 km. easy
8 km. easy. Gym. Drills.
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.
16 km. easy
8 km. easy. Gym. Drills. Massage.
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.
16 km. easy
8 km. easy. Gym. Drills
5 - 6 x 3 minute hills or 12 x 1 minute hills. 15 minute warm-up / warm down.
6 - 8 km. easy
1:30 - 1:50 easy long run