{"id":2352,"date":"2018-09-19T12:55:41","date_gmt":"2018-09-19T10:55:41","guid":{"rendered":"https:\/\/wp.intersport.si\/blogba\/?p=2352"},"modified":"2019-10-24T15:25:02","modified_gmt":"2019-10-24T13:25:02","slug":"pripreme-za-maraton-kroz-8-sedmica","status":"publish","type":"post","link":"https:\/\/www.intersport.ba\/blog\/2018\/09\/pripreme-za-maraton-kroz-8-sedmica\/","title":{"rendered":"Pripreme za maraton kroz 8 sedmica"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_half-15d750bd1b332b34c6e70b077ebbccdf\">\n.flex_column.av-av_one_half-15d750bd1b332b34c6e70b077ebbccdf{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_half-15d750bd1b332b34c6e70b077ebbccdf av_one_half  avia-builder-el-0  el_before_av_one_half  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\" ><p>Da li ste razmi\u0161ljali da se oku\u0161ate u maratonu? \u00a0Misao se pojavila prvi\u00a0 puta,\u00a0 pa ponovo,\u00a0\u00a0 dok vas\u00a0\u00a0 nije potpuno preuzela? Plan kako\u00a0 trenirati za ostvarenje cilja,\u00a0 ne ovisi toliko o samom\u00a0 cilju,\u00a0 vi\u0161e o na\u0161oj trenutnoj spremi. Zato je plan treninga koji predstavljam vi\u0161e smjernica koje \u0107e vas potaknuti na izradu vlastitog plana, plana koji mo\u017eete provesti obzirom na trenutnu spremu.<\/p>\n<\/div><\/section><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_half-c8fc129dc35fd1ae2a1e410224d39ea8\">\n.flex_column.av-av_one_half-c8fc129dc35fd1ae2a1e410224d39ea8{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_half-c8fc129dc35fd1ae2a1e410224d39ea8 av_one_half  avia-builder-el-2  el_after_av_one_half  el_before_av_one_half  flex_column_div av-zero-column-padding  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-f445ec569d62ace906157a3ab4b0294b\">\n.avia-image-container.av-av_image-f445ec569d62ace906157a3ab4b0294b img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-f445ec569d62ace906157a3ab4b0294b .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-f445ec569d62ace906157a3ab4b0294b 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-2324 avia-img-lazy-loading-not-2324 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2018\/09\/trci-s-nama.jpg\" alt='' title='trci s nama'  height=\"1280\" width=\"1920\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2018\/09\/trci-s-nama.jpg 1920w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2018\/09\/trci-s-nama-400x267.jpg 400w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2018\/09\/trci-s-nama-768x512.jpg 768w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2018\/09\/trci-s-nama-1030x687.jpg 1030w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2018\/09\/trci-s-nama-1500x1000.jpg 1500w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2018\/09\/trci-s-nama-705x470.jpg 705w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2018\/09\/trci-s-nama-450x300.jpg 450w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/div><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_half-15d750bd1b332b34c6e70b077ebbccdf\">\n.flex_column.av-av_one_half-15d750bd1b332b34c6e70b077ebbccdf{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_half-15d750bd1b332b34c6e70b077ebbccdf av_one_half  avia-builder-el-4  el_after_av_one_half  el_before_av_one_half  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\" ><h4><strong>U\u010destalost treninga<\/strong><\/h4>\n<p>Preporu\u010dujemo\u00a0 da sedmi\u010dno napravite\u00a0 3 do 4 treninga. To je\u00a0 za rekreativne trka\u010de provjereno najbolja frekvencija treninga. Treninzi neka budu raznoliki. Jedan neka bude du\u017eina, drugi tempo ili intervalni trening, tre\u0107i i \u010detvrti lagani treninzi.<\/p>\n<\/div><\/section><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_half-c8fc129dc35fd1ae2a1e410224d39ea8\">\n.flex_column.av-av_one_half-c8fc129dc35fd1ae2a1e410224d39ea8{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_half-c8fc129dc35fd1ae2a1e410224d39ea8 av_one_half  avia-builder-el-6  el_after_av_one_half  el_before_av_one_full  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\" ><table>\n<tbody>\n<tr>\n<td width=\"103\">PONEDJELJAK<\/td>\n<td width=\"342\">ODMOR<\/td>\n<\/tr>\n<tr>\n<td width=\"103\">UTORAK<\/td>\n<td width=\"342\">LAGANO TR\u010cANJE S VJE\u017dBAMA ISTEZANJA<\/td>\n<\/tr>\n<tr>\n<td width=\"103\">SRIJEDA<\/td>\n<td width=\"342\">ODMOR<\/td>\n<\/tr>\n<tr>\n<td width=\"103\">\u010cETVRAK<\/td>\n<td width=\"342\">FARTLEK ILI TR\u010cANJE U TEMPU<\/td>\n<\/tr>\n<tr>\n<td width=\"103\">PETAK<\/td>\n<td width=\"342\">ODMOR<\/td>\n<\/tr>\n<tr>\n<td width=\"103\">SUBOTA<\/td>\n<td width=\"342\">LAGANO TR\u010cANJE S VJE\u017dBAMA ISTEZANJA ILI ODMOR<\/td>\n<\/tr>\n<tr>\n<td width=\"103\">NEDJELJA<\/td>\n<td width=\"342\">DU\u017dINA<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div><\/section><\/div>\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_half  el_before_av_one_third  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\" ><h4><strong>Sedmi\u010dna\u00a0 kilometra\u017ea<\/strong><\/h4>\n<p>Koliko kilometara sedmi\u010dno pretr\u010dati da bi uspje\u0161no zavr\u0161ili maraton? Za rekreativne trka\u010de dovoljno je izme\u0111u\u00a0 30 i 60 km sedmi\u010dno. Za uspje\u0161an nastup na maratonu od ukupno\u00a0 istr\u010danih\u00a0 \u00a0kilometara tokom jedne sedmice, va\u017enije je da svake dvije ili \u010detiri sedmice odradimo\u00a0 jedno du\u017ee tr\u010danje izme\u0111u 25 i 38 km.<\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_third-15d750bd1b332b34c6e70b077ebbccdf\">\n.flex_column.av-av_one_third-15d750bd1b332b34c6e70b077ebbccdf{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_third-15d750bd1b332b34c6e70b077ebbccdf av_one_third  avia-builder-el-10  el_after_av_one_full  el_before_av_one_third  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\" ><h4><strong>Brzina tr\u010danja<\/strong><\/h4>\n<p>Vrlo je korisno trenirati razli\u010ditim brzinama tr\u010danja. Intenzivniji trening odradimo jednom sedmi\u010dno, na na\u010din da prve sedmice radimo intervale, najbolje fartleke, drugi tjedan tr\u010dimo u ja\u010dem ritmu. Du\u017einske\u00a0 i opu\u0161taju\u0107e treninge, mo\u017eemo odraditi u razgovornom tempu.<\/p>\n<\/div><\/section><\/div><\/p>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_third-c8fc129dc35fd1ae2a1e410224d39ea8\">\n.flex_column.av-av_one_third-c8fc129dc35fd1ae2a1e410224d39ea8{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_third-c8fc129dc35fd1ae2a1e410224d39ea8 av_one_third  avia-builder-el-12  el_after_av_one_third  el_before_av_one_third  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-e4514158be0294f8b8792d4f53c4b3cc\">\n.avia-image-container.av-av_image-e4514158be0294f8b8792d4f53c4b3cc img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-e4514158be0294f8b8792d4f53c4b3cc .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-e4514158be0294f8b8792d4f53c4b3cc av-styling- avia-align-center  avia-builder-el-13  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-2272 avia-img-lazy-loading-not-2272 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2018\/08\/tr\u010danje-sportski-satovi.jpg\" alt='' title='tr\u010danje-sportski-satovi'  height=\"640\" width=\"962\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2018\/08\/tr\u010danje-sportski-satovi.jpg 962w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2018\/08\/tr\u010danje-sportski-satovi-400x266.jpg 400w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2018\/08\/tr\u010danje-sportski-satovi-768x511.jpg 768w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2018\/08\/tr\u010danje-sportski-satovi-705x469.jpg 705w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2018\/08\/tr\u010danje-sportski-satovi-450x299.jpg 450w\" sizes=\"(max-width: 962px) 100vw, 962px\" \/><\/div><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_third-c8fc129dc35fd1ae2a1e410224d39ea8\">\n.flex_column.av-av_one_third-c8fc129dc35fd1ae2a1e410224d39ea8{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_third-c8fc129dc35fd1ae2a1e410224d39ea8 av_one_third  avia-builder-el-14  el_after_av_one_third  avia-builder-el-last  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\" ><table>\n<tbody>\n<tr>\n<td><\/td>\n<td>FARTLEK<\/td>\n<td>TEMPO<\/td>\n<td>DU\u017dINA<\/td>\n<\/tr>\n<tr>\n<td>1.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 TJEDAN<\/td>\n<td>5X ( 3 min brzo + 3 min. odmor)<\/td>\n<td>x<\/td>\n<td>30 KM<\/td>\n<\/tr>\n<tr>\n<td>2.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 TJEDAN<\/td>\n<td>X<\/td>\n<td>15KM<\/td>\n<td>20 KM<\/td>\n<\/tr>\n<tr>\n<td>3.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 TJEDAN<\/td>\n<td>5X( 5 min. Brzo + 3 min. \u00a0odmor)<\/td>\n<td>x<\/td>\n<td>34 KM<\/td>\n<\/tr>\n<tr>\n<td>4.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 TJEDAN<\/td>\n<td>X<\/td>\n<td>10 KM<\/td>\n<td>20 KM<\/td>\n<\/tr>\n<tr>\n<td>5.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 TJEDAN<\/td>\n<td>5X ( 8 min. brzo + 2 min. odmor<\/td>\n<td>x<\/td>\n<td>38 KM<\/td>\n<\/tr>\n<tr>\n<td>6.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 TJEDAN<\/td>\n<td>X<\/td>\n<td>5 KM<\/td>\n<td>20 KM<\/td>\n<\/tr>\n<tr>\n<td>7.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 TJEDAN<\/td>\n<td>4X ( 10 min. Brzo + 2 min. Odmor)<\/td>\n<td>X<\/td>\n<td>15 KM<\/td>\n<\/tr>\n<tr>\n<td>8.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 TJEDAN<\/td>\n<td>x<\/td>\n<td>x<\/td>\n<td>42 KM<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Trka\u010di trener Intersport, Urban Praprotnik<\/p>\n<\/div><\/section><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":5,"featured_media":2078,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":2,"name":"Tr\u010danje","slug":"trcanje","term_group":0,"term_taxonomy_id":2,"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 svatko i svagdje. 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":137,"filter":"raw","term_order":"1","url":"https:\/\/www.intersport.ba\/blog\/category\/trcanje\/"},{"term_id":141,"name":"Trendovi","slug":"trendovi","term_group":0,"term_taxonomy_id":141,"taxonomy":"category","description":"","parent":0,"count":190,"filter":"raw","term_order":"11","url":"https:\/\/www.intersport.ba\/blog\/category\/trendovi\/"}],"tags":[217,218,67,191,216],"class_list":["post-2352","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trcanje","category-trendovi","tag-fartlek","tag-duzina","tag-maraton","tag-plan-treninga","tag-brzina-trcanja"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Pripreme za maraton kroz 8 sedmica - Intersport Blog BA<\/title>\n<meta name=\"description\" content=\"\u017delite li u\u010destovati na maratonu, a nemate ideju kako krenuti s pripremama. 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