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- The Herd | Edition 34
The Herd | Edition 34
Irish Champion Sonia O'Sullivan, Hill Training to Maximize Power and Stamina, and What to Watch at the 2025 World Championships
The Herd | Edition No. 34
Welcome to this week’s edition of The Herd! Today we cover one of Ireland’s greatest distance runners - Sonia O’Sullivan. We’ll also break down the benefits of hill training to build strength and speed. Plus, we’ll preview the 2025 World Athletics Championships—what to watch, who to follow, and why it’s going to be one of the most exciting meets of the year. Let’s jump in!
Sonia O’Sullivan
Sonia O’Sullivan, born November 28, 1969, in Cobh, County Cork, Ireland, is celebrated as one of the greatest distance runners in Irish history and an inspiration to athletes worldwide. From a young age, she built her strength running through the hills of Cobh, where her determination and natural speed were honed sprinting to school and joining local track clubs. After excelling in secondary (high) school, she won an athletics scholarship to Villanova University in the United States, where she became a two-time NCAA champion and set a world indoor record for the 5000 meters (1, 2, 3, 4).
O’Sullivan’s career peaked with a gold medal in the 5000 meters at the 1995 World Championships in Gothenburg, where she used her trademark finishing kick to outpace the field —a first for an Irish woman at a global track event. She added to her legacy by winning both short and long course titles at the 1998 World Cross Country Championships, becoming only the second woman in history to achieve this double. Among her other achievements are three European Championship gold medals (in the 3000m, 5000m, and 10,000m), a silver medal in the 5000m at the 2000 Sydney Olympics, and multiple Irish and European records spanning 1500m to the half marathon (1, 3, 4, 5, 6).
Beyond her medals, O’Sullivan’s impact on the running community endures—she inspired a generation of Irish athletes, helped elevate Ireland's global sporting reputation, and has remained an influential mentor, broadcaster, and author since retiring. Her competitive spirit, tactical brilliance, and resilience in overcoming setbacks made her a beloved figure in athletics— proof that a dedicated runner from a small town can leave a profound legacy on the world stage (2, 3, 4).
Master the Hills: Technique + Workout ⛰️
Running hills is about more than powering through — good form and focus can turn hills into your secret training weapon.
How to Run Hills Effectively
Uphill:
Keep your chest tall (avoid hunching forward).
Shorten your stride and increase cadence.
Drive arms back (not across the body) to generate power.
Look a few steps ahead, not at your feet.
Downhill:
Stay relaxed and avoid leaning back.
Keep quick, light steps to stay in control.
Use a slight forward lean from the ankles.
Engage core to stay stable.
Short Hill Sprints Workout (Power & Form)
Warm-Up (10–15 min)
Easy running
Dynamic drills: high knees, skips, strides
Workout
Find a moderately steep hill (6–8% grade).
Sprint uphill for 8–10 seconds at near-max effort.
Walk or jog back down for full recovery (1–2 min).
Repeat 6–10 times.
Cool Down (10 min)
Easy jog + light stretching
✨ Why this works: Short hill sprints build explosive strength, reinforce proper running mechanics, and train you to stay powerful even when fatigued.
The 2025 World Championships | Tokyo
The World Championships take place in Japan this year starting September 13th and going through September 21st. The women’s marathon takes place tonight at 7pm EDT and the men’s and women’s 100m finals are tomorrow starting at 9am EDT. Can favorite Tigst Assefa hold off the rest of the women’s field in the marathon? Will Olympic champion Julien Alfred dominate the 100m once again? And who will come out on top in the men’s 100m in an epic face off between Lyles, Bednarek, Thompson, and Seville? Jamaican Kishane Thompson has the fastest time this year, followed by Badnarek. Meanwhile, Thompson’s countryman Oblique Seville has bested Lyles twice this year.
That’s it for this week’s edition!
From Sonia O’Sullivan’s brilliance on the track to the grind of hill training, it’s clear that both inspiration and hard work fuel our best runs. And with the World Championships right around the corner, the stage is set for some unforgettable performances. Thanks for reading—see you next week for more stories, training tips, and racing excitement!
