MAAC Junior Training Program

MAAC JUNIORS CLUB

Background

MAAC Juniors is part of the Mid-Atlantic Athletic Club (MAAC), an affiliate of the Bermuda National Athletics Association (BNAA). It provides structured training sessions for young runners ages 7 to 18 throughout the school year (Sept–June) under the guidance of the running coaches.

Sessions are designed to introduce and advance runners with training techniques, enhance fitness levels, endurance and running ability, and encourage an appreciation and love of the sport. 

The MAAC Juniors program includes 5 sessions per week during school term time, two sessions for primary school students and three sessions for middle/high school children.  The two separate running groups allows the coaches to ensure training is tailored to specific ages and ability levels.

MAAC Junior Coaches

The MAAC Junior coaches are Ashley Couper and Christine Dailey. 

Coach Ashley is a seasoned primary teacher and mother of two.  She was one of the original founders of MAAC Juniors and has been assisting with MAAC Juniors track sessions for the past two years.  She competed in Track and Field and Cross Country at the University of Vermont and Stanford University.  While training with the Nike Farm Team post collegiately, she represented Bermuda at the Commonwealth Games and was a finalist in the 1500m. Her local accomplishments include 5-time winner of May 24th and course record holder, multiple time winner of Front Street Mile and Local Women's Record Holder, and National Record holder for Indoor 1 mile, 1500m, 5000m, Road 10 mile and Road half marathon.

Coach Christine is the owner of Beyond Fitness Bermuda. She is a Personal Trainer and Athletic Conditioning Coach as well as an avid runner. Christine also specializes in pre- and post-natal fitness as well as sports nutrition. In addition, she has lots of experience coaching young athletes from various teams including volleyball, sailing, field hockey, swimming, tennis and more. She’s focused on building proper strength and conditioning habits for athletes at a young age that will ultimately make them stronger/more efficient in their sport and help avoid potential injuries.  Christine was on the rowing team at Tabor Academy and Fairfield University. She got into running after her rowing career finished with the completion of university. To date she has completed over 20 half marathons, 2 marathons and countless 10k and 5k races in the US and in Bermuda. Since running competitively, she has come 3rd place in the Front Street Mile and 2nd place in May 24th. Christine's running goals include winning May 24th, smashing some half marathon and 5k PRs and catching Ashley on a finish line.

Training days and times

Training will take place during school term time with no training during half term holidays.  

Primary School 

·  Thursday, 4:30-5:30 pm, Arboretum (Coach Ashley)

Middle/High School

· Monday, 4:30-5:30 pm, National Sports Center Track (Coach Ashley)

· Wednesday, 4-5 pm, Beyond Fitness Bermuda (Coaches Christine and Ashley)

· Thursday, 5:30-6:30 pm, Arboretum (Coach Ashley)

Primary Students 
The goal of the Primary student training sessions will be to introduce children to the sport of running.  The emphasis will be on developing an enjoyment of running while increasing fitness levels.  Coaches will teach drills, technique, strength and balance while motivating the students through games and challenges.   The aim is to set a foundation for running as part of a healthy lifestyle and to foster an appreciation for the sport.  The primary student sessions will be led by Ashley Couper. 

Middle/Senior Students
 The Middle and Senior School Students’ program will consist of three sessions per week. One session will be held at the National Sports Centre in order to focus on track work and another at the Arboretum.  The third session will be held at Beyond Fitness and will focus on strength and conditioning for runners.  

Session 1&2 - Mondays at National Sports Center Track and Thursday at the Arboretum

Monday’s track session and Thursday's session at the Arboretum will be led by Ashley Couper.  The sessions will consist of learning proper warm up and drills for workouts and races.  We will focus on speed work and building speed endurance.

Any athletes with specific race goals would be expected to do additional run training during the week. If guidance is needed for specialized run training or personal training, coaching is available for hire.  

Session 2 – Wednesdays at Beyond Fitness - Run + Strength Conditioning Session

This session will be led by Ashley Couper and Christine Dailey.  Half of the session will consist of running – proper warm up, drills and short mileage and the other half of the session will be focused on strength training.  Strength training and conditioning tailored specifically to runners helps to prevent injuries, which in turn allows athletes to run more consistently.  Proper strength training will improve the athletes’ running efficiency and running economy and allow runners to safely build mileage and increase speed.

Registration 
Please note that MAAC Juniors training is not covered by the MAAC FAMILY membership.  

The costs for the termly membership and available spots in each running are group are -

·         Primary School Students - $125 per day/term

·         Middle/Senior School Students - $125 per day/term (Multiple Day Discounts available)

The fee includes a MAAC Juniors vest (1 per school year). Please indicate your child's size when you register. 

It is vital that runners are registered before the start of each new term to ensure that the coach has a comprehensive list of all those attending. 

For safety purposes, a roll call will be taken at the start of each training session.  The coach and MAAC Juniors Club will not be responsible for children not on the roll call list.

Please ensure the runners bring water and appropriate running shoes to each session.  Parents, please remember to pick up your children promptly at the end of the training session.

Parents and juniors are encouraged to volunteer for MAAC junior races and any other event MAAC junior are involved in.