Optimal Running Training Frequency Before a Race, According to a Sports Doctor
Jakarta, CNBC Indonesia - Running events in many major cities in Indonesia are happening in close proximity. As a runner, we need to know the right training to participate in these races.
Sports Medicine Specialist, Monica Harvriza, explained that many runners participate in events but lack preparation. Runners should be aware of how often they train.
“There are so many runners who, after less than a year, dare to register for a Half Marathon (HM), dare to register for a Full Marathon (FM). But after I ask about their training, it turns out they are not well prepared,” said Monica, met after the Digiland 2026 press conference, in Jakarta, Tuesday (5/5/2026).
She explained that training can be done 3-4 times a week with light to moderate intensity consistently. Light to moderate intensity means the runner can still talk while running.
“So, actually, they can run at a moderate intensity, 3-4 times a week, and that can be considered consistent,” she said.
“For example, I always run, I run once a week, only during Car-Free Day (CFD), 10-15 kilometers. That doesn’t mean it’s routine; we call it a ‘weekend warrior,’ only on Saturday or Sunday,” she added.
In addition, runners also need to think about recovery after running. Monica said that it is important not to compare oneself with others, because everyone is different.
She also added that it is important not to push oneself if the body feels tired, especially if one still has other activities such as working.
“So, if you are still working, rest is important, what you eat is important. If you are an athlete, then you can do it, because you are an athlete,” said Monica.
Monica also recommends using a coach if you want to aim for 21 km or a Half Marathon. Because they can monitor the runner’s ability and it can be more measurable.
“There are people who can monitor, how many kilometers you can run in a week. Can you add a few more kilometers next week, that’s the coach’s job. We just need to follow the program, it will be more measurable, more organized,” she continued.