During the spring, summer, and autumn, we sometimes offer speed training and long run groups. These groups were formed for the benefit and enjoyment of runners of all ability levels and we encourage everyone to take advantage of them.

Our long run groups are led by Corbin Woodling, a finisher of 30+ marathons. Corbin follows the stair step approach. The ‘stair step’ schedule has been very effective for first time marathoners and veterans alike. It allows your body to build up strength and then repair itself for the next long run without losing your base. Long runs are attended by a small but loyal crew, who are more than happy to share their training experience.

If you are a beginner or looking to start running, please review the ‘Couch to 5k Running Plan’ below. This is a recommended program – 3 times per week for 9 weeks – to get you up to completing a comfortable 5k (3.1 mile) run. The focus for this is not on speed but to get you up to about 30 minutes of continuous running.

To see the running plan in a larger format, click here.



One of the most common misconceptions about our club is that only fast, competitive runners are welcome. While we do have a group of talented runners who do well in races, we also have members who compete at a less lofty level, and many who have no interest in competition at all. If you’d like to run races with the support of others, we participate in a variety of Chicago area races throughout the year. FRFW Chicago is a member of CARA, the Chicago Area Runner’s Association, and competes on the CARA Circuit in the green division. For more information about our competition in the Circuit, as well as other races, please email us at