TRAINING PROGRAM
12-Week Training Program for Jakarta Running Festival 2026
Available for all race categories!
Introduction
Every finish line begins long before race day. It begins with one decision.
Welcome to your official 12-week training guide for the Jakarta Running Festival 2026. Whether you're preparing for your first 5K or aiming for a new marathon personal best, this guide is designed to help you train with purpose, build confidence, and stay consistent throughout your journey.
Every training session is an opportunity to become stronger, physically and mentally. Some days will feel easy, while others will challenge your discipline. But lasting progress is never built in a single workout. It comes from the commitment to keep moving forward, one run at a time.
Trust the process, embrace the journey, and let every step prepare you for the moment you stand at the starting line. When race day arrives, the finish line won't only reflect the distance you've covered, but the dedication you've built along the way.
Show Up. Every Step Matters.
The Three Pillars
This booklet includes weekly training plans customized by race category: 5K, 10K, Half Marathon (21K), and 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:
- 12-week structured running workouts (easy runs, intervals, tempo, long runs)
- Scalable strength circuits to support mobility and power
- Regular simulation runs and fitness tests
Plans progress gradually, with peak efforts in Weeks 8–11 and a taper in Week 12.
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 a carbo-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.
