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16-Week Training Program for wondr Jakarta Running Festival 2025

Available for all race categories!

INTRODUCTION

Welcome to your official 16-week training journey to the wondr Jakarta Running Festival 2025!

Whether you're running your first 5K or pushing toward a marathon personal best, this guide is your trusted partner every step, stride, and sweat drop along the way.

wondr Jakarta Running Festival 2025 isn’t just a race, it's a celebration of movement, community, and personal breakthroughs. Over the next 16 weeks, you’ll build endurance, strength, and confidence to cross the finish line strong. Trust the process, enjoy the progress, and remember:

"The journey is just as powerful as the destination"

THE THREE PILLARS

This booklet includes weekly training plans customized by race category: 5K, 10K, Half Marathon (21K), and Full Marathon (42K). Each week features three pillars:

  • Running Program
  • Strength Program
  • Nutrition & Recovery Program

Each page contains a weekly view with daily workouts and tips. Find your race category, follow the plan, and listen to your body. Highlight milestones, celebrate small wins, and don’t skip recovery days!

RUNNING & STRENGTH

Each category includes:

  • 16-week structured running workouts (easy runs, intervals, tempo, long runs)
  • Regular simulation runs and fitness tests
  • Scalable strength circuits to support mobility and power

Plans progress gradually, with peak efforts in week 12-15 and a taper in week 16.

NUTRITION & RECOVERY PROGRAM

Training is more than just running. The Nutrition & Recovery pillar helps you recover better, eat smarter, and prepare holistically:

  • Nutrition Tips: Learn what to eat pre/post run, build carb-loading strategy, and optimize hydration.
  • Recovery Tips: Prioritize sleep, use mobility routines, and try ice baths or stretching protocols.
  • Weekly Focus: Each week includes a theme like antioxidants, gut health, or race-day fueling.

Copyright © 2024 Jakarta Running Festival. All rights reserved.
Copyright © 2024 Jakarta Running Festival. All rights reserved.