Next Step Females in Training (FIT) – Spring 2021

The Females-in-Training (FIT) program is designed for women of all ages who want to learn to run in a supportive, non-coed environment. FIT is primarily for women who are fairly new to running or coming back to running after a break. The FIT coaches will support and guide you so that you will be ready to run a 5K (3.1 miles) distance by the end of the program. If you are already running, you are welcome to participate if you do not run faster than a 10-minute pace. If you are already faster than this pace, we encourage you to try one of the other Striders programs.

We want running to be a way for you to meet your fitness goals while having fun and developing friendships with women who are also embarking on their running journey.

Fitness, Fun and Friendship

The FIT Motto

Group Rules

1) Participants must register and sign the waiver on the online registration form
2) NO headsets during training runs; NO strollers; NO pets (RRCA safety rules). Please leave children at home as we do not offer childcare
3) Masks are required. Socially distanced water breaks will occur. Please bring your own mask and

Training Program Structure

Participants will be divided into smaller training groups with coaches who will provide them with training that is best for their current fitness level and running method preference. We offer two types of training groups:

Group 1 – Run/Walk

Incorporates a run/walk method where short run segments are followed by a walk segment. This run/walk method is highly successful for both new and experienced runners

Group 2 – Mostly Running

Primarily running groups split by pace with only limited breaks for water or coaching

In all groups, weekly workouts will gradually increase in distance and pace. Pre-run warmups will take
place at the school followed by runs primarily on nearby paved trails. In addition, participants are
expected to run on two other days of the week to build endurance. Please note that while we offer
run/walk groups, running is a key component of the program. It is not a program for those who wish to
walk only. And we run in rain, but not during thunder or lightning!

Howard County Striders will also monitor COVID guidelines and will adjust as needed to remain in
compliance of any/all group gathering requirements for the county. We ask that all participants be
cognizant of this in order to be flexible with groupings as needed.

Training Program Location

The program will meet at Oakland Mills High School

Training Program Dates

FIT will begin on Thursday, April 15 and continue through Thursday, June 24. The program meets every Thursday from 6:15 to 8:00 pm (start times may vary depending upon number of participants to ensure social distancing).

Virtual OrientationLearn more about the program, including COVID safety protocols, coordinators and coaches, and get answers to frequent questions
Information on how to select proper footwear and other running apparel
This session is not mandatory, but it is recommended for those who have never participated in the F.I.T. program in the past.
Registration ClosesRegistration may close early if registration limit is met
Baseline RunTimed 1-mile run or run/walk to determine group placement
If you are new to running, please plan to attend so that we can be sure to assign you to the group that is best for you
If you know your average training (not race) pace, you do not need to attend this session.
6:!5pmOakland Mills HS
First Group Run
6:15pmOakland Mills HS
Last Group RunRefreshments and celebration to follow!
6:15pmOakland Mills HS


The program fee is $50 and includes:

  • Weekly training sessions with FIT coaches
  • Weekly email communication with coaches
  • Access to our FIT members-only Facebook page
  • Several Saturday meet up runs
  • End of season premium
  • Lots of Fitness, Fun and Friendship!

Participants MUST be a member of the Howard County Striders to participate!

Training Program Participation Fee
  • Registration closes on April 14 at 11:59 pm EST
Howard County Striders Membership
  • Visit our membership page for more details on being a member or to check your membership status


For more information, please email a FIT coordinator: