{"id":2108,"date":"2018-04-16T07:33:12","date_gmt":"2018-04-16T06:33:12","guid":{"rendered":"https:\/\/wp.intersport.si\/blogme\/?p=2108"},"modified":"2019-02-21T11:58:38","modified_gmt":"2019-02-21T10:58:38","slug":"kako-se-pripremiti-za-duge-trke","status":"publish","type":"post","link":"https:\/\/www.intersport.me\/blog\/2018\/04\/kako-se-pripremiti-za-duge-trke\/","title":{"rendered":"Pripremite se za svoj prvi maraton uz ovaj plan treninga!"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf\">\n.flex_column.av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf av_one_full  avia-builder-el-0  el_before_av_image  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><p><section  class='av_textblock_section av-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Mjeseci vas dijele od prelaska linije na cilju, a vi ve\u0107 osje\u0107ate nagli skok adrenalina? Treniranje za maraton je dugotrajan i postepen proces, koji zahtijeva veliku posve\u0107enost i temeljnu pripremu. Plan treninga koji savr\u0161eno odgovara va\u0161em \u017eivotnom ritmu i svakodnevnim obavezama je klju\u010dan faktor, kako biste ostali motivisani i dostigli svoje ciljeve.<\/p>\n<p>Za po\u010detak, kreirajte nedjeljni plan treninga. U svoj raspored uklju\u010dite bar 4 treninga koji uklju\u010duju sljede\u0107e stavke:<\/p>\n<ul>\n<li>Tr\u010danje srednjeg tempa na kratkoj ili prosje\u010dnoj distanci<\/li>\n<li>Jedno tr\u010danje na du\u017eoj distanci<\/li>\n<li>Lagano d\u017eogiranje<\/li>\n<li>Trening ja\u010deg tempa ili naporniji set vje\u017ebi kao \u0161to je HIIT trening, tr\u010danje uzbrdo itd.<\/li>\n<\/ul>\n<p>Raznovrsnost treninga omogu\u0107i\u0107e vam da za kra\u0107i vremenski period dostignete svoje ciljeve.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Klju\u010dni savjet za pripremu pred trku do 10 kilometara<\/h2>\n<p>Posvetili ste se treningu, kreirali trena\u017eni program i sve ste bli\u017ei tom velikom danu!<\/p>\n<p>Ako ste predano pratili svoj raspored treninga, do\u0161lo je vrijeme da postepeno pove\u0107avate pre\u0111ene distance. Svake nedjelje pove\u0107avajte razdaljinu za 10% &#8211; to je realan, zdrav i efikasan cilj.<\/p>\n<p>Trening za trku od 10 kilometara je vrlo intenzivan, zato ne zaboravite da u svoj raspored uklju\u010dite i dane za odmor, kako biste svom tijelu obezbijedili dovoljno vremena da se oporavi nakon velikih napora.<\/p>\n<h2><strong>\u0160ta treba imati na umu?<\/strong><\/h2>\n<p><strong>\u00a0<\/strong>Priprema za prvi maraton za cilj ima pronala\u017eenje i kreiranje sistema koji najvi\u0161e odgovara vama samima, a za to je potrebno vrijeme. Za trke od 5 do 20 kilometara, izdvojte bar 10 nedjelja za pripremu. Za maraton, savjetujemo vam da se pripremate bar godinu dana. Tr\u010danje kra\u0107ih trka je tako\u0111e odli\u010dan na\u010din da se fizi\u010dki i mentalno pripremite za svoj prvi maraton.<\/p>\n<p>Bilo da se pripemate za kra\u0107u trku ili maraton, vjerujemo da \u0107e gore navedeni plan treninga u velikoj mjeri pomo\u0107i da dostignete svoje sportske ciljeve.<\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-618575f4ef6b4f7ae32d634e13078989\">\n.avia-image-container.av-av_image-618575f4ef6b4f7ae32d634e13078989 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-618575f4ef6b4f7ae32d634e13078989 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-618575f4ef6b4f7ae32d634e13078989 av-styling- avia-align-center  avia-builder-el-3  el_after_av_one_full  avia-builder-el-last '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-2109 avia-img-lazy-loading-not-2109 avia_image ' src=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2018\/04\/blog-6.jpg\" alt='Kako se pripremiti za duge trke?|' title='Kako se pripremiti za duge trke?|'  height=\"667\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2018\/04\/blog-6.jpg 1000w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2018\/04\/blog-6-300x200.jpg 300w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2018\/04\/blog-6-768x512.jpg 768w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2018\/04\/blog-6-705x470.jpg 705w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2018\/04\/blog-6-450x300.jpg 450w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":14,"featured_media":2109,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":1,"name":"Tr\u010danje","slug":"trcanje","term_group":0,"term_taxonomy_id":1,"taxonomy":"category","description":"Ovaj blog je namijenjen\u00a0 zaljubljenicima u tr\u010danje. Bez obzira koliko ste duboko u\u0161li u tr\u010danje, sigurno \u0107e te prona\u0107i interesantne sadr\u017eaje\u00a0 u njemu.\u00a0 Savjeti za tr\u010danje,\u00a0 motivacijske pri\u010de i prakti\u010dni primjeri za napredovanje bez ozljeda,\u00a0 pokazat \u0107emo vam sve \u0161to\u00a0 trebate znati o tr\u010danju.\u00a0 Tr\u010danje tro\u0161i vi\u0161ak kalorija, a tr\u010dati mo\u017ee svako i svugdje. Redovno tr\u010danje pogodno\u00a0 djeluje na va\u0161e psiho fizi\u010dko\u00a0 zdravlje te smanjuje rizik od bolesti. Zato tr\u010dite s nama i osje\u0107ajte se dobro!","parent":0,"count":98,"filter":"raw","term_order":"1","url":"https:\/\/www.intersport.me\/blog\/category\/trcanje\/"}],"tags":[60],"class_list":["post-2108","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trcanje","tag-savjeti-za-trkace"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Plan treninga za va\u0161 prvi maraton - BLOG Intersport ME<\/title>\n<meta name=\"description\" content=\"Plan treninga za prvi maraton. \u017delite da se pripremite za trku od 5 ili 10 kilometara? 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