As the girls arrive and settle into a circle, the coach "checks in" with them, seeing how each is feeling, getting a feel for the group's dynamic for the day and introducing the topic of the lesson.

The warm-up is a brief activity or game that energizes the girls and warms up their muscles. The warm up activity is usually a short interactive running game that incorporates the lesson topic for that day. For instance, in one of the first lessons, the coach marks off a short running course. The girls stand at one spot and the coach calls out a "like statement" - "I like chocolate chip cookies," or "I like 50 Cent." All those girls who agree with the statement run (walk, jog -- they set their own paces) the course marked out by the coach. These statements continue, with contributions by the girls, until everyone has run a few times at least.

With their muscles warmed up a bit, the coach leads the girls through a brief stretching session. During that time, the girls and the coach "process" the topic. In this example, they might discuss how people can have different likes and dislikes and still be friends or how our likes and dislikes develop, etc.

The workout follows the warm up/stretch. This involves more actual running. The amount of running varies based on each girls' ability, pace, and their stage of process. The program starts with shorter periods of running and builds up as the coaches assess each girl's ability and pace. Eventually, the workout will build up to a "practice" 5K on site, to give the girls the confidence helpful in participating in an actual 5K running event. The running also involves the "topic of the day." For instance, in the session on positive attitude, each girl may be asked to make a positive statement about herself to the coach, each time she completes a lap.

Following the workout is a cool-down and stretching period where the girls do a group processing and discussion. Each session ends with positive reinforcement from the coach, a group cheer and a snack.