On Saturday 29 August, over 6,000 women, men and children will take part in The Great Pink Run with Avonmore Slimline Milk in Dublin’s Phoenix Park in aid of Breast Cancer Ireland. With a 10k challenge and a 5k family fun run (both chipped/timed), there is something for everybody, with funds going to support vital research into breast cancer.

Registration is still open at www.greatpinkrun.ie until Monday 24 August, but for Irish Country Living readers who are taking part, icon Sonia O’Sullivan – who is travelling from Australia to lead the race – shares her top tips, as well as her favourite sports memories.

Q You are flying from Australia for the Breast Cancer Ireland Great Pink Run with Avonmore Slimline Milk. Why is this cause close to your heart?

AI have been involved with the Great Pink Run for the last two years, so I’m really looking forward to this year’s event on 29 August. The Great Pink Run has grown in numbers and colour each year and it’s fantastic to see so many men now braving the pink challenge too. The run brings together so many people who have been touched by this devastating disease to raise funds and awareness of the work that is being done to help find a cure.

Q Looking back at your own career, is there any race that stands out as your personal highlight?

AI see my career as being like a rollercoaster and often the races that were on the upswing of a disappointment meant a lot more to me than the races that came easier to me earlier in my career.

One event that really stands out is the World Cross-Country Championships in 1998 when I won two races over one weekend after some difficult times after the 1996 Atlanta Olympics. You have to be really strong to put behind you what seem like insurmountable disappointments, and rise again to the top of the world.

Of course, the upswing in 1998 also fed me with confidence, belief and good momentum ahead of the Olympics in Sydney, my third Olympic games where I just wanted to walk off the track knowing I had given everything. To walk away with a silver medal was just reward for the years of training and dreaming of Olympic success.

Q What was the best advice you ever got during your career?

A My coach Sean Kennedy from Cobh always said: “You only get out what you put in,” so you will always know what you can achieve based on the preparation and commitment that you have given ahead of the race. This applies across everything in life.

Q What tips would you give a first-timer who would like to train for a 5k?

A The thing that can make running difficult is that most people start off too fast and think it is a race out the door. In reality, the slower you start, the further you will get. It is important to set a goal and make a plan to achieve this goal.

If you are thinking about the 5km, then you need to think how long would it take to cover this distance. Most people could walk 5km in an hour, so by adding in a few minutes of jogging each day, you will cover the distance in less time. Very quickly you get motivated because you are improving gradually and can see and feel the achievement and improvement once you commit to a very simple training plan.

Q Have you any running trade secrets?

A Emu oil is great for blisters – it gets under the skin and heals from the inside out. Drink plenty of water all the time, not just right before the race. Queen B Athletics make some great sport bras, so comfy you won’t even know you have it on – and not just for sports, but all day long when you’re busy running around, keeping on top of life and all it brings each day.

Q What do you recommend eating before a run?

A I don’t eat too much before a run, especially if it’s on in the morning. I keep it simple with coffee and toast and plenty water. If it’s a run later in the day, then I like to have some porridge, a bit of fruit and coffee.

Q How much running do you do now in an average week?

A I run about five days a week and try to swim or cycle on the other days. There is never a day off completely as we have a lovely dog, Snowy, a border collie, who requires two runs a day and he doesn’t let you wait too long before he pushes you out the door, so if it’s not a running day we often go for a walk with the hurley and sliotar.

Q What do you listen to while running?

A I sometimes listen to podcasts when running, generally An Irishman Abroad or Marathon Talk for a long run or walk and Ryan Tubridy and Ray Darcy to catch up on the latest topics in Ireland. If I am doing a faster session, I don’t have the iPod as there’s plenty to think about with the varying of pace and interval rest times.

Q Are there any young Irish athletes you think are ones to watch?

A It takes a lot of persistence, patience and determination to make it to the top level in athletics. Thomas Barr is currently the most competitive Irish athlete. He runs 400m hurdles and won a gold medal at the World University Games, which will give him more confidence and belief in himself for the World Championships later this year and leading into the Olympics in 2016.

Q One of your hobbies is cooking. What is your signature dish?

A It’s pretty cold in Melbourne now, so I love to try soup recipes that can span a few days of lunch and dinner and are great to heat you up in the middle of the day.

I also enjoy the simplicity of cooking fish and I am never too far away from a side of potatoes. This afternoon, I just whipped up some scones, oatmeal cookies and energy nutballs – focusing on snacks for the next few days.