April 23, 2018Red Rose Run Training Plan: Week 4

Whether you’re a seasoned runner or just thinking about doing your first race, we’re here to help you prepare for the Red Rose Run! Each week through the end of May, we’ll post a training schedule, along with tips and tricks, provided by Ben at FIT Studio.

The 42nd annual Red Rose Run will be held on Saturday, June 2, 2018. Click here to register!

Welcome back Roses! How was last week’s training? Did you discover anything new about your city?

I hope with all this stretching, proper breathing, and cross training you’re finding more energy and less injury. We find ourselves approaching the halfway mark on our journey towards this year’s Red Rose Run, so I think it’s about time we introduce you to South Duke Street. People say it’s a long hill, but I say it’s a pretty good metaphor for life. Just keep putting one foot in front of the other and pace yourself!


Start anywhere downtown and run to the pool in Lancaster County Central Park via South Duke Street. Take a few moments to breathe in the greenery then turn yourself around and make your way back up Duke. Pace yourself. All uphill runs require slowing down. Just keep putting one foot in front of the other. This is where the tail end of the run takes place. As my favorite yoga instructor says, “Don’t deny yourself the gift of this struggle.” For those running elsewhere, this is a 2.5 mile and change run with a long, big, hill; two ingredients very necessary for success this week.


Sleep. I want you to take an inventory of your sleep hygiene. Rest is a very important factor in performance and overall health. I’ve started implementing something in my life that has made a big difference. I get into bed 9 hours before I should be awake the next day. This gives the body and mind time to gently relax into sleep, rather than feeling you’re on some sort of sleep deadline. See the below link for more information about sleep hygiene: www.sleepfoundation.org/sleep-topics/sleep-hygiene

It’s not about who runs the fastest, but who slows down the least.

By Ben Liebsch, guest blogger

Ben is a NASM Certified Personal Trainer with a focus on behavioral change. Benjamin believes physical fitness should be useful and has many benefits that run a lot deeper than aesthetics. Outside of working with clients and running FIT Studio he enjoys trail running, meatballs, and reading about applied psychology, business, and new developments in the health and wellness fields.