Irgi Candra Pranata

KUDUS – On the track, victory is often decided by fractions of a second. A runner crosses the finish line, a time is recorded, and the race is over. Yet, unseen is the long journey preceding that moment. It is defined by repetitive daily training, unwavering discipline, and the vital support of family and coaches that underpin every step toward the finish line.

This is the path currently being forged by Irgi Candra Pranata. The young athlete from Kudus has built his career through a process of long-term, consistent development. Formerly more familiar with soccer, Irgi discovered his calling on the athletic track. Since then, every training session has become a step toward a greater ambition. To him, medals are not merely symbols of victory, but the fruits of the discipline, persistence, and strength of character cultivated day by day.

Irgi’s achievements were not born from a single race, but earned through systematic progress over time. He was a member of the Central Java team that won the gold medal in the 4x400 meters relay at POPNAS 2025. At the Indonesia Open 2026 Athletics National Championship in Jakarta, Irgi returned to the podium with two medals: a gold medal in the under-20 mixed 4x400 meters relay and a bronze medal in the men’s under-20 400 meters event, clocking in at 48.60 seconds. This string of successes builds on his consistent performances in various events, including the MilkLife Athletics Challenge 2025, reflecting the steady development driven by rigorous, ongoing training.

Behind these accolades lies a demanding daily routine. Before dawn, while most are still asleep, Irgi wakes at 4:00 a.m. for Subuh prayers. An hour later, he is at the track for morning training, which lasts until 8:00 a.m.

This regimen is not merely for competition preparation but represents his way of life. After his morning session, Irgi heads to school. In the afternoon, he returns to the track for another training session, ensuring he ends his day early to allow his body sufficient recovery for the following morning.

These consistent habits have slowly built the foundation of Irgi's journey as an athlete. Every morning beginning before sunrise, every completed track lap, and every decision to maintain discipline have become part of the process that fosters his growth. From the athletic tracks in Kudus, step by step has led him to compete in various national championships, proving that success is not overnight, but rather earned through daily dedication.

From the Soccer Field to the Athletic Track

Few know that athletics was not the first sport that captured Irgi's attention. As a ninth-grader, he actually preferred soccer to track running.

The opportunity to participate in athletic trials served as a turning point that gradually changed the trajectory of his life.

"I first encountered athletics in ninth grade. Back then I wasn't interested, I only wanted to play soccer. Eventually, I grew to love it," said Irgi.

This shift did not happen overnight. His interest in athletics developed alongside his regular training. Activities that originally felt like chores eventually became a necessity.

He believes his greatest challenge is not the competition he faces on the track, but himself.

"The biggest challenge in training is mental. I used to be lazy about training, but now, if I don't train, it feels like something is missing," he said.

Balancing Academics and Training

As a student at SMA Negeri 2 Bae Kudus, Irgi must balance his education with his athletic pursuits. A heavy training schedule has not caused him to neglect his studies. Instead, school administrators adjust schedules to ensure that academic development and athletic training go hand in hand.

On certain days, training begins at 5:00 a.m. WIB and runs until 8:00 a.m. WIB. Afterward, he heads to school. Training resumes in the afternoon and continues until approximately 6:00 p.m. WIB. If there are no activities at the SuperSoccer Arena, he trains at the facility with his coach.

Irgi trains 12 times a week, with Mondays reserved for recovery. His training regimen alternates between speed sessions—ranging from 100 to 400 meters—and endurance drills covering distances of 3,000 to 5,000 meters.

After each session, he undergoes a 30-minute cool-down period before returning to his daily life. For Irgi, discipline does not end when training concludes, but extends throughout the recovery phase.

Achievement Born of Process

His consistent training has begun to yield results. Irgi triumphed at the National Student Sports Week (Popnas) and subsequently achieved success in the Junior National Athletics Championship.

These experiences stand out as the most memorable highlights of his career to date.

"The most memorable experience was participating in Popnas last year and taking first place. I also competed in the National Championship again last week. Those are experiences I will never forget," he said.

These achievements add to his track record, having previously secured titles at the Popda level in Kudus, Central Java, and successfully competing at the national junior and U-20 levels.

Injury Does Not Halt Progress

The path to the podium is rarely straightforward. Irgi has faced recurring injuries while preparing for major championships.

At the 2025 National Championship in Solo, a calf injury struck just two days before the competition began. The setback made the goals established with his coach feel significantly more challenging.

Despite the pain, he competed and secured second place.

He faced a similar challenge at the National Championship in Jakarta, this time suffering a toe injury. He managed the pain throughout the event, finishing the race to claim the title.

According to Irgi, his coach provided the extra drive needed to keep going, urging him not to abandon the work he had already invested.

"The motivation from my coach is what kept me going, especially since I had come all the way to Jakarta," he said.

Discipline Beyond the Track

For Irgi, being an athlete entails a strictly maintained daily routine. He avoids video games to prioritize sleep and has reduced his involvement in football to lower the risk of injury, opting for light volleyball sessions on rest days.

He also strictly follows a dietary regimen. Boiled eggs and chicken are daily staples for protein, while fast food, instant noodles, fried snacks, and spicy condiments are avoided per his coach's instructions.

This level of discipline is such that he has even shed tears when unable to complete his training program.

"I have cried during tough training sessions when I couldn't complete the program because I was disappointed in myself," he said.

Beyond that intensity, Irgi lives a normal teenage life. He enjoys joking with his friends and ensures he arrives home by 9 p.m. to protect his rest time.

He holds one guiding principle on his journey as an athlete.

"Stay humble and never be arrogant."

Support Shaping the Journey

Irgi’s growth is fueled by the significant backing of his family and coaches. His parents have consistently provided support, from supplying training equipment to driving him to various championships.

His mother, Isnawati, said she witnessed firsthand her son's transformation from a boy who had to be reminded to practice into an athlete who feels something is missing if he skips a day at the track.

The family’s hope is simple: for Irgi to remain healthy, disciplined, humble, and one day bring glory to Indonesia.

His success is also due to the role of Noor Akhmad, a coach and official with the All Indonesia Athletics Association (PASI) Kudus chapter. Noor first recognized Irgi’s potential when he was in the seventh grade at SMP Negeri 1 Dawe. Impressed by his physical stature and capability, Noor invited him to join the athletics extracurricular program before recommending him to the Atletik Sportif Klub Kudus.

According to Noor, the biggest challenge in coaching young athletes is not just improving technical skills but building character, discipline, and a lifestyle conducive to success. He constantly reminds his athletes to prioritize sleep, reduce screen time, and train consistently.

Growing with Kudus' Athletics Ecosystem

Irgi believes Kudus provides a positive environment for young athletes to flourish. The presence of development programs, including those run by the Bakti Olahraga Djarum Foundation, along with local athletics club activities, provides young people with early access to the sport.

Noor also notes that more frequent competitions have aided the regeneration of athletic talent. Through tiered development in clubs like Atletik Sportif Klub Kudus, Rajawali, and Ababil, promising prospects are more easily identified and groomed for higher levels of competition.

Irgi's journey is far from over. He is aiming to meet the qualifying standards for the National Sports Week (PON), join the national training camp, and eventually compete on the international stage.

The dream remains a work in progress. Yet, each step he takes serves as a reminder that achievement is driven by more than just talent. It is forged through repetition, the resilience to bounce back from injury, the support of family and coaches, and the quiet discipline behind the scenes that precedes a podium finish.

For Irgi Candra Pranata, the finish line is not the end of the journey. Beyond every race, there is always another track waiting to be conquered. (ITN/mainkekudus)