KUDUS – On the track, victory is often measured in mere seconds. A runner crosses the finish line, a time is recorded, and the race concludes. However, the unseen aspect is the long journey that precedes that moment. It involves repetitive daily training, unwavering discipline, and the support of family and coaches that form the foundation for every step toward the finish line.
This is the journey currently undertaken by Irgi Candra Pranata. The young athlete from Kudus has paved his path to success through a long and consistent development process. Once a teenager more familiar with soccer, Irgi discovered his calling on the athletic track. Since then, every training session has become part of his pursuit of greater dreams. For him, a medal is not merely a symbol of victory, but the fruition of discipline, perseverance, and character forged day by day.
Irgi’s achievements were not born from a single competition but accumulated through an ongoing process. He was a member of the Central Java team that won the gold medal in the 4x400 meter relay at POPNAS 2025. At the Indonesia Open Athletics Championship 2026 in Jakarta, Irgi returned to the podium with two medals: a gold medal in the mixed U-20 4x400 meter relay and a bronze medal in the men’s U-20 400 meter sprint with a time of 48.60 seconds. This series of accomplishments complements his consistent performance at various events, including the MilkLife Athletics Challenge 2025, while demonstrating the progress he continues to build through sustained training and development.
Behind these achievements lies a rigorous daily routine. Before dawn breaks, when most are still asleep, Irgi is up at 4:00 AM WIB for morning prayers. An hour later, he is already on the track for a training session that lasts until 8:00 AM WIB.
This routine extends beyond the preparation for a race; training is a fundamental part of his daily life. After his morning session, Irgi prepares for school. In the afternoon, he returns to the track for another training session, ending his day early to ensure his body has sufficient recovery time for the following morning’s workout.
Consistent habits have slowly formed the foundation of Irgi's journey as an athlete. Every morning begun before sunrise, every completed track lap, and every decision to maintain discipline have become part of the process that has spurred his development. From the athletic tracks in Kudus, step by step has led him to compete in various national championships, proving that success is not achieved overnight but grows from habits maintained daily.
Few people know that athletics was not the first sport that caught Irgi's interest. While in ninth grade, he actually preferred football over running on the track.
An opportunity to participate in an athletics selection process became the turning point that gradually changed the course of his life.
"I was first introduced to athletics in the ninth grade. At the time, I wasn't interested; I wanted to play football. Over time, I grew to love it," said Irgi.
This change did not happen overnight. His interest in athletics grew alongside his routine training. What initially felt like an obligation eventually transformed into a necessity.
According to him, his greatest challenge does not come from opponents on the field, but from within.
"The biggest challenge in training is mental. I used to be lazy about training, but now I feel like something is missing if I don't train," he said.
As a student at SMA Negeri 2 Bae Kudus, Irgi must balance his education and sports. His rigorous training schedule has not caused him to neglect his studies; instead, the school provides schedule adjustments to ensure that his academic progress continues alongside his athlete development program.
On certain days, training begins from 5:00 a.m. to 8:00 a.m. Western Indonesian Time before he heads to school. Afternoon sessions resume until approximately 6:00 p.m. When the SuperSoccer Arena is not in use for other activities, he trains at the facility with his coach.
Irgi trains 12 times a week, with Mondays reserved for recovery. Training routines are varied, ranging from 100-to-400-meter speed drills to 3,000-to-5,000-meter endurance runs.
Following each session, he undergoes a 30-minute cool-down before resuming his daily activities. For Irgi, discipline does not end when training concludes, but extends throughout the recovery process.
His consistent training has begun to yield results. Irgi secured a victory at the National Student Sports Week (Popnas) and subsequently achieved success at the National Junior Athletics Championship.
These experiences stand out as the most memorable moments in his career thus far.
"The most memorable was last year's Popnas, where I finished first. I also participated in the National Championship again last week. Those are experiences I will never forget," he said.
These accomplishments add to a growing list of accolades, following his previous victories at the Kudus Regional Student Sports Week (Popda) and Central Java levels, enabling him to compete in national junior and U-20 categories.
The path to the podium is not always smooth. Injuries have struck multiple times while Irgi was preparing for major championships.
During the 2025 National Championships in Solo, he suffered a calf injury just two days before the competition began. The injury made the goals established with his coach feel even more daunting.
Nevertheless, he competed and managed to secure second place.
A similar challenge occurred during the National Championships in Jakarta, where he suffered a toe injury. He endured the pain throughout the event, ultimately finishing the race and clinching the title.
According to Irgi, the primary drive to persevere comes from his coach, who constantly reminds him not to abandon his hard-earned progress.
"The motivation from my coach is what keeps me going, especially after traveling all the way to Jakarta," he said.
For Irgi, being an athlete means maintaining a disciplined daily routine. He avoids playing video games to ensure adequate sleep. He has also reduced his time playing soccer to minimize injury risks, opting for light volleyball sessions during his days off.
His diet is equally disciplined. Boiled eggs and chicken are staples, serving as his primary protein sources. Under his coach's direction, he avoids fast food, instant noodles, fried snacks, and spicy sambal.
His commitment is so intense that he has even shed tears when unable to complete his training regimen.
“I have cried during tough training sessions when I couldn't complete the program, simply out of disappointment in myself,” he said.
Beyond that intensity, Irgi remains a typical teenager. He enjoys joking around with friends and makes it a point to be home by 9:00 PM to ensure he gets enough rest.
He holds to one guiding principle in his athletic journey.
“Stay humble, never be arrogant.”
Irgi's development is driven by the significant role of his family and coach. His parents provide constant support, from sourcing training equipment to driving him to various championships.
His mother, Isnawati, noted she witnessed her son’s transformation from a boy who needed to be reminded to train into someone who feels incomplete if he misses a day on the track.
The family’s hope is simple: for Irgi to remain healthy, disciplined, and humble, and to one day bring glory to Indonesia.
This path has also been shaped by Noor Akhmad, a coach and board member of the Kudus branch of the Indonesian Athletics Association (PASI). Noor first recognized Irgi's potential when the boy was in seventh grade at SMP Negeri 1 Dawe. Observing his build and physical capability, Noor invited Irgi to join the athletics extracurricular program before recommending him for the Atletik Sportif Klub Kudus.
According to Noor, the greatest challenge in developing young athletes is not only improving technical skills but also building character, discipline, and a lifestyle that fosters achievement. He constantly emphasizes the importance of adequate rest, limiting mobile phone use, and consistent training.
Irgi believes Kudus provides an excellent environment for young athletes to develop. The presence of various development programs, including those run by the Bakti Olahraga Djarum Foundation, as well as local athletic clubs, creates opportunities for the younger generation to discover athletics at an early age.
Noor also observes that more frequent competitions are aiding the athlete regeneration process. Through tiered development in clubs such as Atletik Sportif Klub Kudus, Rajawali, and Ababil, promising talents are more easily identified and directed toward higher levels of competition.
Irgi's journey is far from over. He is aiming to reach the National Sports Week (PON) qualification standards, earn a spot in the national training camp, and eventually compete on the international stage.
The dream remains a work in progress. Yet, every step he takes today demonstrates that achievement is not merely a product of talent. It is forged through consistent habits, the resilience to overcome injury, the support of family and coaches, and the discipline to master the small details often unseen when an athlete stands on the podium.
For Irgi Candra Pranata, the finish line is not the end of the road. With every race completed, a new track awaits to be conquered. (ITN/mainkekudus)
