Sonia is back in California with Union Athletic Club for some sunny weather and speed training. Jar spent last week soul searching and wondering whether a sub-20 minute 5K is within him. It’s been a tough week in January for a lot of people so what better way to focus your mind and energy than a bit of advice and craic from the greatest of all time. In this episode our hosts look at a few different fundamental ideas of speed training and answer some questions on the subject from you the listeners. There’s heaps more detail and fun in the extended cut on Patreon including Sonia's Tip of the Week, the downloadable episode notes and Jar's episode notes synopsis video.To hear every episode in full and to gain access to the entire back-catalogue of over 600 Irishman Abroad episodes that are not available on iTunes for just the price of a pint every month visit www.patreon.com/irishmanabroad Join our running event on strava.com/clubs/irishmanrunningabroad and help raise vitally needed funds for our chosen charity partner jigsaw.ie and all the work they do to support young people in Ireland. Why not join Jarlath in raising money for Jigsaw by signing up to the Irishman Abroad challenge over at https://www.idonate.ie/event/2576_.htmlSupplementary research provided by John Meagher.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. Why not pose a running question to Irish Olympic Legend Sonia O'Sullivan or ask our America Correspondent Marion McKeone her thoughts on a current talking point Stateside? Of course, if you have an issue with traffic or elephants on the loose in your area, Jarlath can do his best to sort that out too.Our charity partner is jigsawonline.ie. In these tricky times, Jigsaw provides a range of resources, advice and care for your people to help them strengthen their mental health and the skills needed to navigate life. Please visit their website and consider making a donation.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.