{"id":2368,"date":"2018-08-31T09:40:51","date_gmt":"2018-08-31T08:40:51","guid":{"rendered":"https:\/\/wp.intersport.si\/blogme\/?p=2368"},"modified":"2019-01-18T11:59:39","modified_gmt":"2019-01-18T10:59:39","slug":"prva-duza-trka-kako-se-pripremiti","status":"publish","type":"post","link":"https:\/\/www.intersport.me\/blog\/2018\/08\/prva-duza-trka-kako-se-pripremiti\/","title":{"rendered":"Prva du\u017ea trka &#8211; kako se pripremiti?"},"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_one_full  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>Pripremite se za svoju prvu du\u017eu trku sa pravim rasporedom treninga<\/h3>\n<p>Ono o \u010demu razmi\u0161ljate i zami\u0161ljate sebe ve\u0107 neko vrijeme je neka du\u017ea trka. Va\u0161 adrenalin vec\u0301 raste, a jo\u0161 uvek imate mjesece pre nego \u0161to pro\u0111ete kroz cilj. Priprema za maraton je postepen proces koji zahtijeva vrijeme, posvec\u0301enost i puno treninga, i, naravno, dobru <a href=\"https:\/\/www.intersport.me\/sportovi\/trcanje\">opremu<\/a>. Pronala\u017eenje plana treninga koji se uklapa u va\u0161u svakodnevnu rutinu je klju\u010d da ostanete motivisani i ostvarite svoje maratonske ciljeve.<\/p>\n<p>Da biste trenirali za trku bilo koje du\u017eine, po\u010dnite kreiranjem <a href=\"https:\/\/wp.intersport.si\/blogme\/2018\/04\/kako-se-pripremiti-za-duge-trke\/\">plana nedeljnog treninga<\/a>. Dajte prioritet svom treningu tokom ovog vremena i odradite najmanje 4 nedeljna treninga koji uklju\u010duju sledec\u0301e:<\/p>\n<p>\u2022 Umereno brzo tr\u010danje kratke i srednje du\u017eine<\/p>\n<p>\u2022 Jednu dugu trku<\/p>\n<p>\u2022 Opu\u0161ten d\u017eoging<\/p>\n<p>\u2022 Brz trening ili zahtevnije vje\u017ebe za uvje\u017ebavanje intervala, tempa, uzbrdica, kru\u017enih treninga i drugih vje\u017ebi za povec\u0301anje kapaciteta srca za duge trke<\/p>\n<p>Mije\u0161anje stvari u va\u0161oj rutini pomoc\u0301i c\u0301e vam da pobolj\u0161ate performanse i postignete svoje maratonske ciljeve.<\/p>\n<\/div><\/section><\/div>\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-2  el_after_av_one_full  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-e446673eea9019d88f0da1c83531d8bc\">\n.avia-image-container.av-av_image-e446673eea9019d88f0da1c83531d8bc img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-e446673eea9019d88f0da1c83531d8bc .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-e446673eea9019d88f0da1c83531d8bc av-styling- avia-align-center  avia-builder-el-3  avia-builder-el-no-sibling '   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-254 avia-img-lazy-loading-not-254 avia_image ' src=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2017\/12\/IIC_2015_Running_F_03-1500x630.jpg\" alt='' title='IIC_2015_Running_F_03'  height=\"630\" width=\"1500\"  itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div><\/div><\/p>\n\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-4  el_after_av_one_full  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><strong>Klju\u010dni savijeti o treningu za trku 10kom<\/strong><\/h3>\n<p>\u010cestitamo, postali ste posvec\u0301eni, napravili raspored treninga i sada ste na pravom putu. Prate\u0107i va\u0161 plan treninga, sada je vrijeme da povec\u0301ate svoju osnovnu kilometra\u017eu tako \u0161to c\u0301ete promeniti vje\u017ebe unutar va\u0161e redovne rutine. Povec\u0301anje va\u0161e osnovne kilometra\u017ee za 10 procenata nedeljno je zdrav i efikasan cilj.<\/p>\n<p>Trening za trku od 10km mo\u017ee biti intenzivan, pa ne zaboravite da uklju\u010dite i dane za odmor ili skratite kilometra\u017eu jednom u nekoliko nedelja kako biste omogu\u0107ili va\u0161em tijelu da se oporavi. Aktivnosti kao \u0161to su joga, planinarenje, biciklizam, borila\u010dke vje\u0161tine i plivanje su odli\u010dan na\u010din da ostanete aktivni dok se va\u0161e tijelo odmara.<\/p>\n<\/div><\/section><\/div>\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-6  el_after_av_one_full  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-20077c5ba3b431e8acdcf849d69c9da4\">\n.avia-image-container.av-av_image-20077c5ba3b431e8acdcf849d69c9da4 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-20077c5ba3b431e8acdcf849d69c9da4 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-20077c5ba3b431e8acdcf849d69c9da4 av-styling- avia-align-center  avia-builder-el-7  avia-builder-el-no-sibling '   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-354 avia-img-lazy-loading-not-354 avia_image ' src=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2018\/01\/TEK-1244x630.jpg\" alt='' title='TEK'  height=\"630\" width=\"1244\"  itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div><\/div><\/p>\n\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-8  el_after_av_one_full  avia-builder-el-last  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><strong>Stvari koje treba razmotriti prilikom prelaska na pripremu za maraton<\/strong><\/h3>\n<p>Su\u0161tina pripreme za va\u0161 prvi <a href=\"https:\/\/wp.intersport.si\/blogme\/2018\/02\/top-6-maratona-na-kojima-mozete-ucestvovati-2018-godine\/\">maraton<\/a> je u uslovima, kondiciji i pronala\u017eenju onoga \u0161to vam najbolje odgovara &#8211; i za ovo je potrebno vrijeme. Za trke izme\u0111u 5 i 20 km, dajte sebi prosje\u010dno oko 10 nedelja treninga. Za cio maraton planirajte da odvojite oko godinu dana pripreme, da biste bili potpuno istrenirani i spremni za duge staze. Tr\u010danje nekoliko krac\u0301ih trka je tako\u0111e odli\u010dan na\u010din da se fizi\u010dki i psihi\u010dki pripremite za svoj prvi maraton.<\/p>\n<p>Bilo da idete na krac\u0301u trku ili cio maraton, sledite ovaj jednostavan plan treninga koji c\u0301e vam pomoc\u0301i da se osjec\u0301ate spremni da istr\u010dite svoj prvi maraton sa samopouzdanjem!<\/p>\n<\/div><\/section><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":14,"featured_media":2369,"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":96,"filter":"raw","term_order":"1","url":"https:\/\/www.intersport.me\/blog\/category\/trcanje\/"}],"tags":[104,105,106],"class_list":["post-2368","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trcanje","tag-plan-treninga","tag-maraton","tag-trka"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Prva du\u017ea trka - kako se pripremiti za veliki maraton?<\/title>\n<meta name=\"description\" content=\"Pripremite se za prvih 5km ili 10km na pravi na\u010din. INTERSPORT vam daje pregled faza pripreme i kako trenirati za va\u0161 prvi maraton. 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Napredujte od laganog tr\u010danja u kraju do du\u017eih staza i cijelih maratona sa pravim planom treninga.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.intersport.me\/blog\/2018\/08\/prva-duza-trka-kako-se-pripremiti\/\" \/>\n<meta property=\"og:site_name\" content=\"Intersport Blog ME\" \/>\n<meta property=\"article:published_time\" content=\"2018-08-31T08:40:51+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-01-18T10:59:39+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2018\/08\/IMG_20151012_172302.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2085\" \/>\n\t<meta property=\"og:image:height\" content=\"1390\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Luka\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Luka\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.intersport.me\/blog\/2018\/08\/prva-duza-trka-kako-se-pripremiti\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.intersport.me\/blog\/2018\/08\/prva-duza-trka-kako-se-pripremiti\/\"},\"author\":{\"name\":\"Luka\",\"@id\":\"https:\/\/www.intersport.me\/blog\/#\/schema\/person\/155863f0399a285ebcbd5daf3ae499ae\"},\"headline\":\"Prva du\u017ea trka &#8211; kako se pripremiti?\",\"datePublished\":\"2018-08-31T08:40:51+00:00\",\"dateModified\":\"2019-01-18T10:59:39+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.intersport.me\/blog\/2018\/08\/prva-duza-trka-kako-se-pripremiti\/\"},\"wordCount\":778,\"commentCount\":0,\"image\":{\"@id\":\"https:\/\/www.intersport.me\/blog\/2018\/08\/prva-duza-trka-kako-se-pripremiti\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2018\/08\/IMG_20151012_172302.jpg\",\"keywords\":[\"plan treninga\",\"maraton\",\"trka\"],\"articleSection\":[\"Tr\u010danje\"],\"inLanguage\":\"bs-BA\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.intersport.me\/blog\/2018\/08\/prva-duza-trka-kako-se-pripremiti\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.intersport.me\/blog\/2018\/08\/prva-duza-trka-kako-se-pripremiti\/\",\"url\":\"https:\/\/www.intersport.me\/blog\/2018\/08\/prva-duza-trka-kako-se-pripremiti\/\",\"name\":\"Prva du\u017ea trka - kako se pripremiti za veliki maraton?\",\"isPartOf\":{\"@id\":\"https:\/\/www.intersport.me\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.intersport.me\/blog\/2018\/08\/prva-duza-trka-kako-se-pripremiti\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.intersport.me\/blog\/2018\/08\/prva-duza-trka-kako-se-pripremiti\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2018\/08\/IMG_20151012_172302.jpg\",\"datePublished\":\"2018-08-31T08:40:51+00:00\",\"dateModified\":\"2019-01-18T10:59:39+00:00\",\"author\":{\"@id\":\"https:\/\/www.intersport.me\/blog\/#\/schema\/person\/155863f0399a285ebcbd5daf3ae499ae\"},\"description\":\"Pripremite se za prvih 5km ili 10km na pravi na\u010din. 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