Bass Run Coaching

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FREE COACHED SESSION 🏃‍♀️🏃‍♂️📆 Thursday 15th October ⌚ 5:30-6:30pm📌 Maurice Lea Park, Gresley, DE11 9NW🤝 Meet at Coppice...
13/10/2026

FREE COACHED SESSION 🏃‍♀️🏃‍♂️

📆 Thursday 15th October
⌚ 5:30-6:30pm
📌 Maurice Lea Park, Gresley, DE11 9NW
🤝 Meet at Coppice Side end of the park

This week's session is an interval session. The session will develop both your lactate and aerobic energy systems.

You will run 3 x 3mins with 90s recoveries at around a 7/10 effort. Then take a 3min recovery and repeat for 3 more 3min reps.

Opt for a walk or static recovery to recover more fully
or a jog/float recovery can be used if you are wanting a more aerobic focus in the session. If choosing the latter, reduce the effort level within the reps.

As always, this is a timed rather than distance based session, which is inclusive for all running abilities ⏱️

Run at whatever pace you feel comfortable at and friendly encouragement will always be on hand during the session 👏

Please bring head torches and wear bright clothing 🔦

See you there on Thursday 🏃‍♀️🏃‍♂️

09/10/2026

An insight of what a Bass Run Coaching session looks like!

Tag a friend in the comments if this is something you want to try 🏃‍♀️🏃‍♂️

⏰ Thursdays 5:30-6:30pm
📌 Maurice Lea Park DE11 9NW
💰 FREE

📸 Thanks to .rowland for the clips 🙏

Great work on the fartlek session tonight - a tough one!Please bring a head torch next week, unfortunately the darkness ...
08/10/2026

Great work on the fartlek session tonight - a tough one!

Please bring a head torch next week, unfortunately the darkness has crept up on us now 🔦

FREE COACHED SESSION 🏃‍♀️🏃‍♂️📆 Thursday 8th October ⌚ 5:30-6:30pm📌 Maurice Lea Park, Gresley, DE11 9NW🤝 Meet at Coppice ...
06/10/2026

FREE COACHED SESSION 🏃‍♀️🏃‍♂️

📆 Thursday 8th October
⌚ 5:30-6:30pm
📌 Maurice Lea Park, Gresley, DE11 9NW
🤝 Meet at Coppice Side end of the park

This week's session is a fartlek session. fartlek is the Swedish word for "speed play", alternating between fast and slow running. The session will develop both your lactate and aerobic energy systems.

For the first set run 1min hard and 1min recovery for 12 repeats continuously. Take a 2min break and finish with 30s on and 30s off six times.

Opt for a walk or static recovery to recover more fully
or a jog/float recovery can be used if you are wanting a more aerobic focus in the session. If choosing the latter, reduce the effort level within the reps.

As always, this is a timed rather than distance based session, which is inclusive for all running abilities ⏱️

Run at whatever pace you feel comfortable at and friendly encouragement will always be on hand during the session 👏

See you there on Thursday 🏃‍♀️🏃‍♂️

We had a record turnout of 16 tonight 🎉 As a coach there aren't many better feelings than watching so many people push a...
01/10/2026

We had a record turnout of 16 tonight 🎉

As a coach there aren't many better feelings than watching so many people push and encourage each other towards their own goals, I thoroughly enjoyed tonight 😊

Thank you so much and see you again next week 👌🏼

FREE COACHED SESSION 🏃‍♀️🏃‍♂️📆 Thursday 1st October ⌚ 5:30-6:30pm📌 Maurice Lea Park, Gresley, DE11 9NW🤝 Meet at Coppice ...
29/09/2026

FREE COACHED SESSION 🏃‍♀️🏃‍♂️

📆 Thursday 1st October
⌚ 5:30-6:30pm
📌 Maurice Lea Park, Gresley, DE11 9NW
🤝 Meet at Coppice Side end of the park

This week's session is an interval session.The session will develop both your lactate and aerobic energy systems.

Each set has a 3,2 and 1min rep. Aim to progress the pace as the rep gets shorter Take 60s recoveries between every rep. After each set when you've finished the 1min rep take a 2min recovery and repeat for 3 sets

Opt for a walk or static recovery to recover more fully
or a jog/float recovery can be used if you are wanting a more aerobic focus in the session. If choosing the latter, reduce the effort level within the reps.

As always, this is a timed rather than distance based session, which is inclusive for all running abilities ⏱️

Run at whatever pace you feel comfortable at and friendly encouragement will always be on hand during the session 👏

See you there on Thursday 🏃‍♀️🏃‍♂️

Brilliant work on tonight's tempo and interval session 👏🏼See you all next week 👌🏼
24/09/2026

Brilliant work on tonight's tempo and interval session 👏🏼

See you all next week 👌🏼

FREE COACHED SESSION 🏃‍♀️🏃‍♂️📆 Thursday 24th September ⌚ 5:30-6:30pm📌 Maurice Lea Park, Gresley, DE11 9NW🤝 Meet at Coppi...
21/09/2026

FREE COACHED SESSION 🏃‍♀️🏃‍♂️

📆 Thursday 24th September
⌚ 5:30-6:30pm
📌 Maurice Lea Park, Gresley, DE11 9NW
🤝 Meet at Coppice Side end of the park

This week's session is a tempo and interval session.The session will develop both your lactate and aerobic energy systems.

8mins at a tempo 6/10 effort to start the session. Use this as a stepping stone to progress from the warmup to the main set. Followed by a set of 4 x 90s at 8/10 effort. The final set is 4x1mins, push this to a 9/10 effort. Take 60s recoveries between every rep.

Opt for a walk or static recovery to recover more fully
or a jog/float recovery can be used if you are wanting a more aerobic focus in the session. If choosing the latter, reduce the effort level within the reps.

As always, this is a timed rather than distance based session, which is inclusive for all running abilities ⏱️

Run at whatever pace you feel comfortable at and friendly encouragement will always be on hand during the session 👏

See you there on Thursday 🏃‍♀️🏃‍♂️

Another good week's interval work.Nice to hear the parkrun times coming down, see you next week 👌🏼
17/09/2026

Another good week's interval work.

Nice to hear the parkrun times coming down, see you next week 👌🏼

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