👤 Runner Profile
🍎 Race Day Fueling, Hydration & Nutrition Plan
Your Personalized Nutrition Strategy
📈 Weekly Training Plan
| Week Date | Week | Minimum Weekly Mileage (KM) | Training Phase | Long Run Distance (KM) | Notable Training | Notes |
|---|
🏁 Race Split Plan
Positive Split
| Split | Time | Pace min/km | Pace Range min/km |
|---|---|---|---|
| 5 km | 00:00:00 | 00:00 min/km | 00:00 - 00:00 min/km |
| 10 km | 00:00:00 | 00:00 min/km | 00:00 - 00:00 min/km |
| 15 km | 00:00:00 | 00:00 min/km | 00:00 - 00:00 min/km |
| 20 km | 00:00:00 | 00:00 min/km | 00:00 - 00:00 min/km |
| Half Marathon | 00:00:00 | 00:00 min/km | 00:00 - 00:00 min/km |
| 25 km | 00:00:00 | 00:00 min/km | 00:00 - 00:00 min/km |
| 30 km | 00:00:00 | 00:00 min/km | 00:00 - 00:00 min/km |
| 35 km | 00:00:00 | 00:00 min/km | 00:00 - 00:00 min/km |
| 40 km | 00:00:00 | 00:00 min/km | 00:00 - 00:00 min/km |
| Marathon | 00:00:00 | 00:00 min/km | 00:00 - 00:00 min/km |
| Overall | 00:00:00 | 00:00 min/km | - |
Negative Split
| Split | Time | Pace min/km | Pace Range min/km |
|---|---|---|---|
| 5 km | 00:00:00 | 00:00 min/km | 00:00 - 00:00 min/km |
| 10 km | 00:00:00 | 00:00 min/km | 00:00 - 00:00 min/km |
| 15 km | 00:00:00 | 00:00 min/km | 00:00 - 00:00 min/km |
| 20 km | 00:00:00 | 00:00 min/km | 00:00 - 00:00 min/km |
| Half Marathon | 00:00:00 | 00:00 min/km | 00:00 - 00:00 min/km |
| 25 km | 00:00:00 | 00:00 min/km | 00:00 - 00:00 min/km |
| 30 km | 00:00:00 | 00:00 min/km | 00:00 - 00:00 min/km |
| 35 km | 00:00:00 | 00:00 min/km | 00:00 - 00:00 min/km |
| 40 km | 00:00:00 | 00:00 min/km | 00:00 - 00:00 min/km |
| Marathon | 00:00:00 | 00:00 min/km | 00:00 - 00:00 min/km |
| Overall | 00:00:00 | 00:00 min/km | - |
📊 Training Progress Chart
🏃♂️ Training Plan Overview
🔰 Tahap Awal (Build Phase)
📍 Mileage: 20-40 km/minggu
📍 Fokus: Bangun kebiasaan, lari santai, daya tahan dasar
📍 Latihan utama: Easy run 🏃♂️, long run 🏔️, sedikit speedwork ⚡
📍 Tambahan: Strength training 🏋️ (2x/minggu, bodyweight): Push-up 3x15, Squat 3x20, Plank 3x30 detik atau renang 🏊 (30-45 menit)
📈 Tahap Menengah (Base Phase)
📍 Mileage: 40-60 km/minggu
📍 Fokus: Meningkatkan endurance & kecepatan
📍 Latihan utama: Long run, tempo run 🔥, interval run 🏁
📍 Tambahan: Hill training ⛰️ (elevasi gain 150-300 m)
📍 Strength Training: Bodyweight Squat 3x20, Walking Lunge 3x15, Single-Leg Glute Bridge 3x12
🔥 Peak Training (Peak Phase)
📍 Mileage: 60-80 km/minggu
📍 Fokus: Maksimalkan stamina sebelum tapering
📍 Latihan utama: Long run max 35 km 🏔️, race pace run 🏃♀️
📍 Tambahan: Hill training (250-500 m per sesi)
📍 Strength Training: Jump Squat 3x12, Single-Leg Romanian Deadlift 3x10, Mountain Climber 3x20
🛑 Tapering (Tapering Phase)
📍 Mileage: 30-50 km/minggu
📍 Fokus: Pemulihan & menjaga kebugaran
📍 Latihan utama: Volume rendah, latihan kecepatan ringan
📍 Tambahan: Hill training ringan (100-200 m elevasi)
📍 Strength Training: Bodyweight Squat 3x15, Hip Bridge 3x15, Side Plank 3x20 detik
📝 Catatan Penting
- ✅ Naikkan mileage bertahap (max 10% per minggu)
- ✅ Long run minimal 25-35 km sebelum race day
- ✅ Dengarkan tubuh sendiri, jangan memaksakan diri kalau lelah
- ✅ Hill training: tingkatkan elevasi secara bertahap
- ✅ Strength training: Latihan fungsional dengan beban tubuh untuk performa