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Fit for Girls is a free after-school program that trains girls ages 10-13 for their first 5K race. Physical fitness training is the over-arching driver of the 12-week program. Physical training builds confidence, resiliency skills and self-pride. The girls cross their first finish-line knowing that a commitment to hard work results in positive consequences.

Each workout incorporates a short lesson that align with national health education standards. For 12 weeks, the girls meet for a team workout once a week. The weekly workouts include a warmup game; a lesson focusing on nutrition, self-esteem, goal setting and other confidence-building topics; and group exercise. The girls go home with a workout schedule for the rest of the week. The season culminates with a 5k race, where each girl gets paired with a Sole Sister (an adult running partner).

Donations from businesses and individuals cover the cost of the race registration fee. The program’s founder and executive director, coaches, board and committee members, and Sole Sisters are all volunteers.


Physical training is accompanied by lessons based on one or more of the 10 content areas of school health outlined in the National Health Education Standards*.

Girls participate in lessons on:

  • Nutrition–making healthy food choices
  • Time management
  • Friendships–relationship building
  • Setting goals
  • Overcoming obstacles
  • Keeping commitments
  • Consumer health