Day 1 (Monday) — Easy Run#

• 8–10 km easy
• Include:
  • 3 × 3 min steady (light effort, not hard)
• Keep legs active, not tired

Day 2 (Tuesday) — Short Incline Activation#

• Warm-up: 10 min easy

Main:

• 3 ×:

  • 5 min @ 8–10% incline
  • Effort: comfortable, not hard
  • 3 min easy

• Cooldown: 10 min

Total: ~45–50 min

Goal:

• Keep climbing muscles activated
• No fatigue

Day 3 (Wednesday) — Easy Run#

• 6–8 km very easy
• Relaxed pace
• Focus on recovery

Day 4 (Thursday) — Shakeout#

• 5–6 km easy
• Optional:
  • 3 × 1 min light pickups

Goal:

• Stay loose
• No fatigue

Day 5 (Friday) — Travel + Race Pack Collection#

• No running

Do:

• Pick up race pack
• Prepare gear
• Stay off feet as much as possible
• Hydrate well

Nutrition:

• Normal eating
• Slightly increase carbs

Sleep:

• Prioritize rest (even if not perfect)

Day 6 (Saturday) — RACE DAY#

Start: 06:00 WIB

Strategy:#

Start (0–20 km)

• Go EASY
• Power hike climbs early
• Do NOT chase pace

Mid Race (20–45 km)

• Stay consistent
• Manage effort on climbs
• Eat regularly

Final Section (45–66 km)

• Expect fatigue
• Focus on forward movement
• Power hike climbs

Fueling Plan:#

• 70–90g carbs/hour
• Eat every 20–30 min
• Hydrate consistently

Effort Rules:#

• If it feels easy → correct
• If it feels fast → slow down
• If tired early → you started too fast

Day 7 (Sunday) — Recovery#

• Full rest
• Light walking only

Race Week Rules

• Reduce volume significantly
• No hard sessions
• No new gear or nutrition
• Prioritize sleep and hydration

Final Coaching Advice

• Start slower than you think
• Walk early, not late
• Eat before you feel hungry
• Control effort, not pace

Mindset

This is not a speed race.
This is an endurance execution test.

Stay patient. Stay consistent. Finish strong.