5K

The right music can be a great way to motivate during a tough run. If you average a 10-minute mile and are prepping for a 5K, this playlist is the perfect speed to help hit your goal. If you like upbeat, hard-hitting rock anthems while working out, you'll love this mix. Make sure to subscribe to the Spotify playlist, and keep reading for the full track list.

If the Color Run hasn't already come to your city, it's probably in the works. This popular 5K is sort of like a crayon box exploding. As participants make their way through the course, they pass through six different color stations — blue, green, pink, purple, yellow, and orange — where volunteers throw colored powder onto runners. As you can probably already tell, this is a fun run that welcomes all ages and athletic ability; but just because it's fun doesn't mean there shouldn't be some prep involved. After running it for ourselves, here are some insider tips on how to prep and what to expect when doing a Color Run!

• You don't need to be a runner: The Color Run is a beginner's dream: it's not timed, families and children are welcome, and there's a designated walking lane. Serious runners, take note: unless you are part of the lead pack or especially good at dodging crowds, you probably won't be able to run for time. During our run, the sheer amount of participants coupled with the stop-and-go color stations and the small size of the running lane made it difficult to consistently run any faster than an 11-minute mile. If you've never run continuously prior to the event, this is a great pace for a beginner runner. If you'd like to try and run the entire course, get started on a Couch to 5K plan at least two months before the Color Run.
• The earlier, the better: With more than 10,000 entrants, it counts to be early when it comes to the Color Run. Because registration fees increase as the day of the event draws near, make sure to sign up early (registration starts around $45). The week of the Color Run, pick up your bib packet in advance; otherwise, expect to be waiting in a long line when you arrive the day of the run. For those who are hoping to set a new PR, show up a few hours before the start in order to position yourself in the lead pack. If not, you'll be stuck behind thousands of people you'll later have to maneuver around once you make it past the starting line. But really, this run is not about going fast — take your time and enjoy the experience!

Find out whether or not that color comes out and even more tips after the break!

You've been running regularly for some time and have completed a few 5K fun runs. But now it's time to step it up and take this distance seriously. Here are some tips to help you beat your personal record when running 3.1 miles.

During Training

• Add speedwork: If you want to run a faster 5K, then you have to practice running faster. Coach Andrew Kastor recommends adding 80-meter sprints into your training schedule, and here's his plan for running a faster 5K in four weeks. Remember: sprinting can be hard on the body, so make sure to start off with shorter sprints and build up to the full 80 meters, especially if you're new to speedwork.
• Add short uphills: Hills require strength and endurance, so if you practice them during your training, then you'll develop speed and muscle power, and just as with plyometrics (jump exercises), hill sprints will increase flexibility in your muscles and tendons, which reduces your risk of injury. In your training, tackle shorter steep hills (about 6 to 10 percent incline). Sprint up for 10 seconds, and then walk downhill backward to avoid pressure on the knees. Repeat, eventually building up to eight 10-second sprints. It's a surefire way to stronger, faster legs.
• Incorporate strength-training moves that target your shins, calves, quads, glutes, and core: Running alone won't increase your speed. You need to strengthen the muscles that make you move so your actions will be more powerful and more efficient. Incorporate variations of squats, lunges, step-ups, calf raises, bent over rows, and these three booty moves from celebrity trainer David Kirsch.
• Become familiar with the route: Obtain a map of the 5K course, and if the route is open (like in a neighborhood or wooded trail), then practice running it to familiarize yourself with the hills, curves, and mile markers. Knowing the course in advance will give you confidence and an added advantage over runners who are tackling it for the first time.

Keep reading to find out what to do on race day to run a faster 5K.

If you've recently signed up for a 5K, congratulations — committing to a run is often the hardest part. But even with entry secured, you might be unsure of how to prep properly before the big day. Here are a few easy steps to help get you to the starting line with a stride in your step.

Pick a purpose: Decide what your goal is and keep that in mind during training (and the race itself). If it's to jump-start a fitness routine or lose weight, you may not be as concerned with your finish time. But if you want to beat a personal best or qualify for another race after your 5k, make sure your training allows for this.

Create a training schedule: Sticking with a schedule like this 11-week running guide will help you stay on track without overwhelming you physically. Make sure to give yourself plenty of time to train so you can increase both mileage and time while still allowing the body time to rest.

Keep motivated: Whether you decide to run a 5k with a group or find a running buddy to train with, a friend can help keep you accountable. Sharing your goals and scheduling running workouts together will help keep momentum up and ensure that you stay consistent — especially during those times when you feel low.

See more tips after the break!

Running your first 5K race is a magical thing! You train, you run, and you realize you like the adrenalin of the race and crossing the finish line is a unique high. Many consider the 5K distance a gateway race; meaning completing this distance leads to other races. If you can run 3.1 miles why not try for 6.2 and compete in a 10K? Why not tackle a triathlon?

Since many of you listed running a 5K as one of your fitness goals for the 2011, I thought it best if you trained with a plan. Physical therapist and running specialist Julie Ann Dougery of the CMPC Running Clinic created this 5K training schedule just for FitSugar. Her goal is to help you run a 10-minute mile race and train injury free. Before starting this 11-week schedule, which starts on a Wednesday so you could start tomorrow, you should be able to run 20 to 30 minutes continuously without pain. The plan has you running three days a week, supplemented with cross training — but be sure to rest at least one day a week.

Check out the training plan.

If you have a few races under your belt and want to take your training to the next level for faster finish times, you need to add speed work into your training plan. Running coach Andrew Kastor wants to help you set a PR (personal record) this Summer in your next 5K. Here is his four-week plan (for intermediate runners with a solid cardio base) to get you up to speed — literally. Coach Kastor is a certified USA Track and Field coach who's been running competitively for 15 years. Plus he's married to bronze medalist marathoner Deena Kastor. The man knows running.

To see Coach Kastor's training plan, just read more