Next Step Females in Training (FIT) – Spring 2026
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 for your typical run. If you are already faster than this pace, we encourage you to try one of the other Striders programs. All runners must be at least 18 years of age to participate in the program.
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
General Information
Start date: Monday, March 12th 2026 at 6:00-7:30PM
Location: Oakland Mills High School
Duration: Every Monday. March 12- May 17. Celebration on May 21
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!
Program Location
Meet at the Oakland Mills High School: 9410 Kilimanjaro Road, Columbia, MD
Program Dates/Schedule
FIT will begin on Thursday, March 12 and continue through Thursday, May 14. The program meets every Thursday from 6:00 to 7:30 pm.
Registration & Fees
Registrants must be a HCS member!
The cost covers:
- Weekly training sessions with FIT coaches
- Weekly email communication with coaches
- Access to our FIT members-only Facebook page
- Short pre-run presentations by local experts
- Several Saturday meet up runs
- End of season premium
- Lots of Fitness, Fun and Friendship!
| Dates | Price |
| 1/29 to 2/11 | $50 early bird |
| 2/11 to 2/25 | $55 |
| 2/25 to 3/26 | $60 |
Questions?
For more information, please email coordinators:
- Helen Kotis (h.kottis@gmail.com)
- Holly French (holly.french@striders.net)
MUST be a current Howard County Striders member in order to participate! Not already a member? Sign-up here: HCS Membership