You know, I like to be fit and healthy, so the best way I know is to just get out there and run.

Running was an outlet for me to, I guess, feel good about myself and take out some of the angers that were going on in my life.

Sonio Sullivan is going to take the world title back to Ireland.

If you've ever trained for any big race by following a plan that's been set for you by a coach,

you'll know the inevitable feeling of loss afterwards, regardless of how well the race has gone.

I'm not talking about the loss you feel when the dog new love passes away. I'm talking about the

loss of focus, consistency and drive to get out the feckin door each day. Surely we don't need to go

to a professional coach each time we want to build our own weekly plan. Well today on Irishman running abroad, the great, Sonio Sullivan,

joins me again to walk us through the ABCs of building and writing your own diverse, challenging

and dare I say it, fun weekly training plan. Is it as easy as ABC, Sonia, or is there more to it than that?

It's not very difficult to write a training plan. The problem is implementing it and being

accountable to yourself. That's kind of the big difference between writing your own plan and

having a coach or somebody give you a plan.

Is that when somebody gives you something to do, then you kind of have a little bit hanging

over that you have to do it because you've got to report back and say how you got on.

And I've said this, I have said this to a bunch of people.

The reason that you have got the results you've gotten from me and our squad is because

of the thought that you are checking up on us. Yes, but that's true. But then the thing is

there's kind of interim plans that you can do yourself. And a lot of athletes who've been

running, you know, on the international stage this year,

European championships and world championships and diamond league races,

they will all be on a little bit of a break now.

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