{"id":10282,"date":"2025-06-03T07:30:57","date_gmt":"2025-06-03T05:30:57","guid":{"rendered":"https:\/\/www.intersport.si\/blog\/?p=10282"},"modified":"2025-06-03T09:07:39","modified_gmt":"2025-06-03T07:07:39","slug":"to-je-tvoj-maraton-4-mesece","status":"publish","type":"post","link":"https:\/\/www.intersport.si\/blog\/2025\/06\/to-je-tvoj-maraton-4-mesece\/","title":{"rendered":"TO JE TVOJ MARATON: kako trenirati 4 mesece pred dalj\u0161im tekom"},"content":{"rendered":"<div  class='flex_column av-5lsuzz-17edda7985bacb7e2b9799550068c226 av_one_full  avia-builder-el-0  el_before_av_one_full  avia-builder-el-first  first flex_column_div  '     ><section  class='av_textblock_section av-lf7ziuh8-781cab7d775ff37e08026c660cf52c97 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>\u010cez \u0161tiri mesece, v nedeljo, 19. oktobra 2025, bodo Ljubljano preplavili teka\u010di. Ob spodbudnih vzklikih navija\u010dev bodo po mestnih ulicah odmevali koraki tiso\u010derih teka\u010dev. Vsak od njih bo zasledoval svoj cilj &#8211; izbolj\u0161ati osebni rekord, prete\u010di svoj prvi maraton, polmaraton ali 10 km tek ali pa preprosto u\u017eivati in iskati navdih v izjemnem teka\u0161kem vzdu\u0161ju.<\/p>\n<p>Ker so za\u010detki lahko naporni smo v sodelovanju z na\u0161ima teka\u0161kima trenerjema, Urbanom in Jasmino, pripravili uporabne nasvete, kako se lotiti priprav, katero hrano u\u017eivati, da bodo te \u010dim bolj uspe\u0161ne in celo na\u010drt treninga, s katerim boste la\u017eje dosegli svoje teka\u0161ke cilje.<\/p>\n<p>Da pa bomo s pripravami zares za\u010deli na za\u010detku, najprej odgovorimo na vpra\u0161anje:<\/p>\n<\/div><\/section><\/div>\n<div class='flex_column_table av-19k0uuy-262dce77b66675ab645ff44679d09fad sc-av_one_full av-equal-height-column-flextable'><div  class='flex_column av-19k0uuy-262dce77b66675ab645ff44679d09fad av_one_full  avia-builder-el-2  el_after_av_one_full  el_before_av_hr  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-lj46x65c-841e4f78654700f0e0c4b129a4b8dab2 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Zakaj je na\u010drtovana vadba bolj\u0161a od spontane?<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lj46xrwu-cadc1fff23e8eaae384c3a2207c635d8 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><em>Pi\u0161e: Urban Praprotnik, teka\u0161ki trener INTERSPORT<\/em><\/p>\n<p>V rekreativnem teku zelo radi prisegamo na svobodo, spontanost in na trenutni navdih. Pa vendar, \u010de svoji vadbi ne nudimo dovolj trdnih opornih to\u010dk, se lahko hitro ujamemo v za\u010daran krog enoli\u010dnosti ali zaletavosti.<\/p>\n<p>V primerjavi s spontano vadbo ima na\u010drtovana kar nekaj prednosti. Je bolj premi\u0161ljena ter zaradi tega varnej\u0161a, doslednej\u0161a, bolj celostna in zaradi vsega na\u0161tetega tudi u\u010dinkovitej\u0161a.<\/p>\n<\/div><\/section><\/p><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ov5fx6-d8776230e8eff07bd56e5474b1d05e9b\">\n#top .hr.hr-invisible.av-ov5fx6-d8776230e8eff07bd56e5474b1d05e9b{\nheight:10px;\n}\n<\/style>\n<div  class='hr av-ov5fx6-d8776230e8eff07bd56e5474b1d05e9b hr-invisible  avia-builder-el-5  el_after_av_one_full  el_before_av_one_full '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-t7uqca-a3a33267bb34fd0d3c3697323b403d57 sc-av_one_full av-equal-height-column-flextable'><div  class='flex_column av-t7uqca-a3a33267bb34fd0d3c3697323b403d57 av_one_full  avia-builder-el-6  el_after_av_hr  el_before_av_hr  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-liu9j76b-8bacbfaec255b4a41c050abc4d3da70f\">\n.avia-image-container.av-liu9j76b-8bacbfaec255b4a41c050abc4d3da70f img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-liu9j76b-8bacbfaec255b4a41c050abc4d3da70f .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-liu9j76b-8bacbfaec255b4a41c050abc4d3da70f av-styling- av-img-linked 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\"><a href=\"https:\/\/www.intersport.si\/bolle-avio-mips-kolesarska-celada-768525\" class='avia_image '  aria-label='urban praprotnik teka\u0161ki trener intersport'><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-10284 avia-img-lazy-loading-not-10284 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/urban-praprotnik-tekaski-trener-intersport.jpg\" alt='' title='urban praprotnik teka\u0161ki trener intersport'  height=\"700\" width=\"1200\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/urban-praprotnik-tekaski-trener-intersport.jpg 1200w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/urban-praprotnik-tekaski-trener-intersport-300x175.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/urban-praprotnik-tekaski-trener-intersport-1030x601.jpg 1030w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/urban-praprotnik-tekaski-trener-intersport-768x448.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/urban-praprotnik-tekaski-trener-intersport-705x411.jpg 705w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/a><\/div><\/div><\/div><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1i8ruyy-e8555822573160612faa6969831bfe44\">\n#top .hr.hr-invisible.av-1i8ruyy-e8555822573160612faa6969831bfe44{\nheight:15px;\n}\n<\/style>\n<div  class='hr av-1i8ruyy-e8555822573160612faa6969831bfe44 hr-invisible  avia-builder-el-8  el_after_av_one_full  el_before_av_one_full '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-li9yatg6-eef9b86b9b56078f86382402ded9715a sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-li9yatg6-eef9b86b9b56078f86382402ded9715a\">\n#top .flex_column_table.av-equal-height-column-flextable.av-li9yatg6-eef9b86b9b56078f86382402ded9715a{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n.flex_column.av-li9yatg6-eef9b86b9b56078f86382402ded9715a{\npadding:0 0 0 0;\n}\n<\/style>\n<div  class='flex_column av-li9yatg6-eef9b86b9b56078f86382402ded9715a av_one_full  avia-builder-el-9  el_after_av_hr  el_before_av_three_fifth  first flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><section  class='av_textblock_section av-lj46y60r-250bb86a1a556ffbff3ebf462196d4df '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Sprehodimo se skozi 4 osnovne korake na\u010drtovane vadbe:<\/p>\n<p>Prvi korak pri na\u010drtovani vadbi je dolo\u010danje ciljev, saj z jasnej\u0161imi cilji potem la\u017eje in bolj smiselno oblikujemo program vadbe. Z na\u010drtom pa se pove\u010data motivacija in predvsem doslednost pri vadbi in bolj\u0161a osredoto\u010denost na dosego ciljev. Priznajmo si, \u010de so cilji megleni, je tudi motivacija meglena. \u010ce pa so cilji jasni, je tudi pot pred nami bolj jasna.<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<div class='flex_column_table av-5n879xd-8ca433af9559355ed2258aef7b8c542f sc-av_three_fifth av-equal-height-column-flextable'><div  class='flex_column av-5n879xd-8ca433af9559355ed2258aef7b8c542f av_three_fifth  avia-builder-el-11  el_after_av_one_full  el_before_av_two_fifth  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><p><section  class='av_textblock_section av-li9yb32a-3d118ea64d4070c841f90b78e3a9efb4 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Drugi korak je prepoznavanje na\u0161ih \u0161ibkih to\u010dk in razmislek, kako jih izbolj\u0161ati. Ne pozabimo, da je veriga mo\u010dna toliko, kolikor je mo\u010den njen naj\u0161ibkej\u0161i \u010dlen. V \u010dlove\u0161ki naravi je, da se izogibamo na\u0161im \u0161ibkim to\u010dkam. Izogibamo se tistim izzivom, v katerih \u010dutimo, da nismo dobri. Na primer, \u010de imamo \u0161ibkej\u0161e mi\u0161ice trupa, se toliko te\u017eje spontano lotimo vaj, pri katerih bi krepili ravno te. Z na\u010drtom pa bolj preudarno in z razmislekom dodamo vaje, ki bi jih sicer najraje izpustili. Z dobro oblikovanim programom vadbe lahko ciljno delamo na razli\u010dnih vidikih na\u0161e telesne pripravljenosti, kot so sr\u010dno-\u017eilna in dihalna vzdr\u017eljivost, mo\u010d, gibljivost, ekonomi\u010dnost teka ter mo\u010d in pro\u017enost vezivnega tkiva. To nam omogo\u010da, da celoviteje napredujemo in tako izbolj\u0161amo svoje sposobnosti na vseh podro\u010djih.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-58kei5d-cb3af394a107d886d87a43722d47a649 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Tretji korak je postopnost pri pove\u010devanju koli\u010dine, intenzivnosti in pogostosti vadbe. \u010ce na\u0161a vadba ni dovolj postopna, \u010de torej ne upo\u0161teva naravnih zakonitosti prilagajanja na\u0161ega telesa na obremenitve, nas vodi v po\u0161kodbe. Zaletavost ima zelo kratko sapo in nas ne nagradi z dolgoro\u010dnim napredkom, ampak nas kaznuje s te\u017eavami. Umirjenost pri napredovanju je dolgoro\u010dno veliko bolj smiselna. Zato si ne \u017eelimo hitrega napredka. Na za\u010detku se torej ne \u017eenimo na vso mo\u010d. Prese\u017eek neizkori\u0161\u010dene mo\u010di namenimo raje za nadaljevanje.<\/p>\n<\/div><\/section><\/p><\/div>\n<div class='av-flex-placeholder'><\/div><div  class='flex_column av-4qrc8a-6362ad90aa5c4ab5dfe43fd561b6f1b7 av_two_fifth  avia-builder-el-14  el_after_av_three_fifth  el_before_av_one_full  flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lj475qbr-47069bf3b8e5c0c5678928934281e258\">\n.avia-image-container.av-lj475qbr-47069bf3b8e5c0c5678928934281e258 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lj475qbr-47069bf3b8e5c0c5678928934281e258 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lj475qbr-47069bf3b8e5c0c5678928934281e258 av-styling- av-img-linked avia-align-center  avia-builder-el-15  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\"><a href=\"https:\/\/www.intersport.si\/bolle-avio-mips-kolesarska-celada-768525\" class='avia_image '  aria-label='teka\u0161ka trenerja intersport (3)'><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-10332 avia-img-lazy-loading-not-10332 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/tekaska-trenerja-intersport-3.jpg\" alt='' title='teka\u0161ka trenerja intersport (3)'  height=\"800\" width=\"600\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/tekaska-trenerja-intersport-3.jpg 600w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/tekaska-trenerja-intersport-3-225x300.jpg 225w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/tekaska-trenerja-intersport-3-529x705.jpg 529w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/div><\/div><\/div><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<div class='flex_column_table av-jmjbii-7d7ce373a67d86a19128d671dc0d43bc sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jmjbii-7d7ce373a67d86a19128d671dc0d43bc\">\n#top .flex_column_table.av-equal-height-column-flextable.av-jmjbii-7d7ce373a67d86a19128d671dc0d43bc{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n.flex_column.av-jmjbii-7d7ce373a67d86a19128d671dc0d43bc{\npadding:0 0 0 0;\n}\n<\/style>\n<div  class='flex_column av-jmjbii-7d7ce373a67d86a19128d671dc0d43bc av_one_full  avia-builder-el-16  el_after_av_two_fifth  el_before_av_hr  first flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><section  class='av_textblock_section av-lj473668-a37cf856e63bfcbf00c5ddc2f897e2e6 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>\u010cetrti korak je upanje, ki temelji na tem, da si upamo napredovati. Prepogosto se sprijaznimo z na\u0161imi omejitvami, ki v resnici niso omejitve, ampak so le na\u0161i predsodki. Vsak od nas lahko napreduje. Ko smo mlaj\u0161i, lahko z na\u010drtovano vabo zelo napredujemo, ko smo starej\u0161i, pa je napredek v\u010dasih \u017ee to, da ne nazadujemo prehitro.<\/p>\n<p>Upajmo si napredovati. Zdaj je \u010das, da se \u0161e bolj odlo\u010dno lotimo oblikovanja na\u0161e prihodnosti. Do Ljubljanskega maratona so \u0161e \u0161tirje meseci in \u017eelim nam, da jih dobro izkoristimo. Z na\u010drtovana vadbo, ki pa naj vseeno vsebuje za\u010dimbe svobode prilagajanja in trenutnega navdiha, nam bo to z ve\u010djo verjetnostjo dobro uspevalo.<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-dgzx5n-a7fb4df4641aa8b64cef4b4474654cb7\">\n#top .hr.hr-invisible.av-dgzx5n-a7fb4df4641aa8b64cef4b4474654cb7{\nheight:15px;\n}\n<\/style>\n<div  class='hr av-dgzx5n-a7fb4df4641aa8b64cef4b4474654cb7 hr-invisible  avia-builder-el-18  el_after_av_one_full  el_before_av_one_full '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-4vdevq9-f91be9a9e4ba7f9af52ab4e1bfe35a81 sc-av_one_full av-equal-height-column-flextable'><div  class='flex_column av-4vdevq9-f91be9a9e4ba7f9af52ab4e1bfe35a81 av_one_full  avia-builder-el-19  el_after_av_hr  el_before_av_hr  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><section  class='av_textblock_section av-li9yc0nx-9821b20cc6c70f26c0f234dff5dde239 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2><strong>Hrana je na\u0161e gorivo!<\/strong><\/h2>\n<p><em>Pi\u0161e: Jasmina Kozina Praprotnik, teka\u0161ka trenerka INTERSPORT<br \/>\nVir: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36348809\/\">PUBmed<\/a><\/em><\/p>\n<p>Na\u0161e telo potrebuje gorivo. Ko ga izpostavljamo nekoliko ve\u010djim obremenitvam, kot smo vajeni, pa ga potrebuje \u0161e nekaj ve\u010d. Kar iskalo ga bo. Ker bo na\u0161a presnova bolj delovala, saj med treningi porabimo ve\u010d energije za mi\u0161i\u010dno delo, ve\u010d energije pa telo potrebuje za obnovo in krepitev telesa po treningu. Bolj bomo la\u010dni kot po navadi. Dober tek gre preprosto dobro z roko v roki z dobrim tekom, kajne?<\/p>\n<p>Pri izbiri hrane pa je pametno, da si ponudimo taka \u017eivila, ki nas bodo \u010dimbolj podpirala. In da se vzdr\u017eimo \u017eivil, ki bi nas le &#8220;prazno polnila&#8221;.<\/p>\n<p>Da pohrustamo \u017eivila, ki bodo bogato in raznovrstno napolnile na\u0161e prazne zaloge. In da se bodo hranila v njih vgradila nazaj v na\u0161e mi\u0161ice in tkiva, ki bodo iz treninga v trening postajali mo\u010dnej\u0161i.<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-4nbxxje-255627482c161fde5b29aa7fac558f24\">\n#top .hr.hr-invisible.av-4nbxxje-255627482c161fde5b29aa7fac558f24{\nheight:15px;\n}\n<\/style>\n<div  class='hr av-4nbxxje-255627482c161fde5b29aa7fac558f24 hr-invisible  avia-builder-el-21  el_after_av_one_full  el_before_av_one_full '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-4g2gcne-7bcde6dc61a6065806180a129bc1ea97 sc-av_one_full av-equal-height-column-flextable'><div  class='flex_column av-4g2gcne-7bcde6dc61a6065806180a129bc1ea97 av_one_full  avia-builder-el-22  el_after_av_hr  el_before_av_hr  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-410d6cq-6fca390738f8547e58da812002a63e77\">\n.avia-image-container.av-410d6cq-6fca390738f8547e58da812002a63e77 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-410d6cq-6fca390738f8547e58da812002a63e77 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-410d6cq-6fca390738f8547e58da812002a63e77 av-styling- av-img-linked avia-align-center  avia-builder-el-23  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\"><a href=\"https:\/\/www.intersport.si\/bolle-avio-mips-kolesarska-celada-768525\" class='avia_image '  aria-label='jasmina kozina praprotnik teka\u0161ka trenerka intersport (1)'><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-10294 avia-img-lazy-loading-not-10294 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/jasmina-kozina-praprotnik-tekaska-trenerka-intersport-1.jpg\" alt='' title='jasmina kozina praprotnik teka\u0161ka trenerka intersport (1)'  height=\"700\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/jasmina-kozina-praprotnik-tekaska-trenerka-intersport-1.jpg 1000w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/jasmina-kozina-praprotnik-tekaska-trenerka-intersport-1-300x210.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/jasmina-kozina-praprotnik-tekaska-trenerka-intersport-1-768x538.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/jasmina-kozina-praprotnik-tekaska-trenerka-intersport-1-705x494.jpg 705w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/a><\/div><\/div><\/div><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-26jfrmx-3dd10d20bc2846ae250a6be241c7d404\">\n#top .hr.hr-invisible.av-26jfrmx-3dd10d20bc2846ae250a6be241c7d404{\nheight:15px;\n}\n<\/style>\n<div  class='hr av-26jfrmx-3dd10d20bc2846ae250a6be241c7d404 hr-invisible  avia-builder-el-24  el_after_av_one_full  el_before_av_one_full '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-c4rtbe-f85c6f66b4816cd3441791a1db0fc540 sc-av_one_full av-equal-height-column-flextable'><div  class='flex_column av-c4rtbe-f85c6f66b4816cd3441791a1db0fc540 av_one_full  avia-builder-el-25  el_after_av_hr  el_before_av_one_third  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><section  class='av_textblock_section av-34v2soa-716d36845b1be75213ca70199a62ef30 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>To so \u017eivila, ki so bogata z beljakovinami in ogljikovimi hidrati, vitamini, minerali, vlakninami, ki vsebujejo kvalitetne ma\u0161\u010dobe, ki delujejo protivnetno, antioksidativno, po\u017eivljajo\u010de. Ki na\u0161emu telesu pomagajo, da se soo\u010da s prostimi radikali, ki nastajajo v na\u0161em telesu. \u017divila, ki nam pomagajo, da je na\u0161a regeneracija kar se da u\u010dinkovita in da se mikropo\u0161kodbe mi\u0161ic, ki bodo nastale med treningi, hitro popravijo.<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<div class='flex_column_table av-2d811ca-15952827b15009d088786f2c70c7fa6e sc-av_one_third av-equal-height-column-flextable'><div  class='flex_column av-2d811ca-15952827b15009d088786f2c70c7fa6e av_one_third  avia-builder-el-27  el_after_av_one_full  el_before_av_two_third  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lj47m3hs-78a0bb87e96b6d9bc6e6a0a83307ee56\">\n.avia-image-container.av-lj47m3hs-78a0bb87e96b6d9bc6e6a0a83307ee56 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lj47m3hs-78a0bb87e96b6d9bc6e6a0a83307ee56 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lj47m3hs-78a0bb87e96b6d9bc6e6a0a83307ee56 av-styling- av-img-linked avia-align-center  avia-builder-el-28  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\"><a href=\"https:\/\/www.intersport.si\/bolle-avio-mips-kolesarska-celada-768525\" class='avia_image '  aria-label='teka\u0161ka trenerja intersport (2)'><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-10333 avia-img-lazy-loading-not-10333 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/tekaska-trenerja-intersport-2.jpg\" alt='' title='teka\u0161ka trenerja intersport (2)'  height=\"800\" width=\"600\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/tekaska-trenerja-intersport-2.jpg 600w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/tekaska-trenerja-intersport-2-225x300.jpg 225w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/tekaska-trenerja-intersport-2-529x705.jpg 529w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/div><\/div><\/div><\/div>\n<div class='av-flex-placeholder'><\/div><div  class='flex_column av-27o3oei-b14128232c228ef3449211deba096fb1 av_two_third  avia-builder-el-29  el_after_av_one_third  el_before_av_one_full  flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-lj47tvx2-93b9a90be7494aadc2ed2a0761760c9f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Na na\u0161em jedilniku naj bodo tudi polnozrnati izdelki, raznovrstna zelenjava, nadzemna in podzemna, temno-listnata in barvasta, vse vrste stro\u010dnic, sadje, tudi ta malo in kislo, kvalitetne ma\u0161\u010dobe, semena in ore\u0161ki.<\/p>\n<p>Povabila bi vas, da poskusite v svoj jedilnik dodati kurkumo. To je najbolj raziskana rastlina, v svetovni spletni knji\u017enici zdravstvenih raziskav PUBmed je navedenih kar 5.436 znanstvenih raziskav, ki preu\u010dujejo njen vpliv na na\u0161e zdravje. V na\u0161em telesu deluje protivnetno, antioksidativno vpliva pa tudi na na\u0161e razpolo\u017eenje, pomaga celo v boju proti depresiji in tesnobi.<\/p>\n<p>Mi bi jo v na\u0161o prehrano vklju\u010dili kot u\u010dinkovino, ki nam pomaga pri na\u0161em napredku, zmanj\u0161a vnetja mi\u0161ic, bole\u010dine in oksidativni stres.<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<div class='flex_column_table av-1fq9z0q-909648a9dd0e915f2d3deeee9c4d264e sc-av_one_full av-equal-height-column-flextable'><div  class='flex_column av-1fq9z0q-909648a9dd0e915f2d3deeee9c4d264e av_one_full  avia-builder-el-31  el_after_av_two_third  el_before_av_hr  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-lj47prqi-bac948f2165cd8ccd029b31447e478c9 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>Kako si jo pripravimo?<\/h3>\n<p>Kurkuma je \u017eivo rumen koren, ki je rahlo grenkega okusa. Lahko jo kombiniramo z drugimi za\u010dimbami kot dodatke k vsem jedem, lahko pa si jo pripravimo tudi kot napitek. Kurkumin prah dodamo na\u0161i limonadi, zme\u0161an\u010dku ali celo kavi. Ko se bomo navadili na njen okus, nam lahko postane celo v\u0161e\u010d, koristi, ki jih bodo imele njene u\u010dinkovine na na\u0161e po\u010dutje, pa nam bodo pri tem le \u0161e pomagale.<\/p>\n<p>Pa na zdravje in dober tek!<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-3rkmdm-979e5041119f2c0449d1d8266d49542f\">\n#top .hr.hr-invisible.av-3rkmdm-979e5041119f2c0449d1d8266d49542f{\nheight:15px;\n}\n<\/style>\n<div  class='hr av-3rkmdm-979e5041119f2c0449d1d8266d49542f hr-invisible  avia-builder-el-33  el_after_av_one_full  el_before_av_one_full '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-93xrxm-82c75f20a3636a4d774d5f033afad862 sc-av_one_full av-equal-height-column-flextable'><div  class='flex_column av-93xrxm-82c75f20a3636a4d774d5f033afad862 av_one_full  avia-builder-el-34  el_after_av_hr  el_before_av_one_fifth  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><section  class='av_textblock_section av-lj47zlck-6c0a5db6ab31a5fecbe56bf68fc672d0 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2><strong>Izberi svoj teka\u0161ki cilj<\/strong><\/h2>\n<p>\u010cez \u0161tiri mesece nameravam na Ljubljanskem maratonu&#8230;<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<div  class='flex_column av-74hray-d1421328cbfecdd627f1e603b087e3f8 av_one_fifth  avia-builder-el-36  el_after_av_one_full  el_before_av_one_fifth  first flex_column_div  column-top-margin'     ><div  class='avia-button-wrap av-lj481exd-1c137b280b831030a9bb3ff651b87e1b-wrap avia-button-center  avia-builder-el-37  avia-builder-el-no-sibling '><a href='#nacrt-vadbe-prvic-na-42-km'  class='avia-button av-lj481exd-1c137b280b831030a9bb3ff651b87e1b av-link-btn avia-icon_select-yes-left-icon avia-size-small avia-position-center avia-color-red'  ><span class='avia_button_icon avia_button_icon_left' aria-hidden='true' data-av_icon='\ue885' data-av_iconfont='entypo-fontello'><\/span><span class='avia_iconbox_title' >prete\u010di prvi maraton<\/span><\/a><\/div><\/div>\n<div  class='flex_column av-1ydmcqy-de25c4669016be6a63f9073e272bbb91 av_one_fifth  avia-builder-el-38  el_after_av_one_fifth  el_before_av_one_fifth  flex_column_div  column-top-margin'     ><div  class='avia-button-wrap av-lj483262-e319fe001a93210e64bb1bebced691d5-wrap avia-button-center  avia-builder-el-39  avia-builder-el-no-sibling '><a href='#nacrt-vadbe-prvic-na-21-km'  class='avia-button av-lj483262-e319fe001a93210e64bb1bebced691d5 av-link-btn avia-icon_select-yes-left-icon avia-size-small avia-position-center avia-color-red'  ><span class='avia_button_icon avia_button_icon_left' aria-hidden='true' data-av_icon='\ue885' data-av_iconfont='entypo-fontello'><\/span><span class='avia_iconbox_title' >prete\u010di prvi polmaraton<\/span><\/a><\/div><\/div>\n<div  class='flex_column av-1rgil8q-eca7dbd6358b65d05eaf208bc44647f4 av_one_fifth  avia-builder-el-40  el_after_av_one_fifth  el_before_av_one_fifth  flex_column_div  column-top-margin'     ><div  class='avia-button-wrap av-lj482jxs-c40fe6b7977fd488a2db2679a1dcf62e-wrap avia-button-center  avia-builder-el-41  avia-builder-el-no-sibling '><a href='#nacrt-vadbe-izboljsati-osebni-rekord-na-42-km'  class='avia-button av-lj482jxs-c40fe6b7977fd488a2db2679a1dcf62e av-link-btn avia-icon_select-yes-left-icon avia-size-small avia-position-center avia-color-red'  ><span class='avia_button_icon avia_button_icon_left' aria-hidden='true' data-av_icon='\ue885' data-av_iconfont='entypo-fontello'><\/span><span class='avia_iconbox_title' >izbolj\u0161ati tek na 42 km<\/span><\/a><\/div><\/div>\n<div  class='flex_column av-1153iay-99b4216a02254c7fe9d05f272065c604 av_one_fifth  avia-builder-el-42  el_after_av_one_fifth  el_before_av_one_fifth  flex_column_div  column-top-margin'     ><div  class='avia-button-wrap av-lj484gbs-49ddd5d5820c7f3e1c10789dd2bb3de7-wrap avia-button-center  avia-builder-el-43  avia-builder-el-no-sibling '><a href='#nacrt-vadbe-izboljsati-osebni-rekord-na-21-km'  class='avia-button av-lj484gbs-49ddd5d5820c7f3e1c10789dd2bb3de7 av-link-btn avia-icon_select-yes-left-icon avia-size-small avia-position-center avia-color-red'  ><span class='avia_button_icon avia_button_icon_left' aria-hidden='true' data-av_icon='\ue885' data-av_iconfont='entypo-fontello'><\/span><span class='avia_iconbox_title' >izbolj\u0161ati tek na 21 km<\/span><\/a><\/div><\/div>\n<div  class='flex_column av-uw5xyi-e10f99fac81a8f03b5bfefb4a35db7fb av_one_fifth  avia-builder-el-44  el_after_av_one_fifth  el_before_av_hr  flex_column_div  column-top-margin'     ><div  class='avia-button-wrap av-lj484qtd-27f18e9a1412faecab631c1b5ffa14f4-wrap avia-button-center  avia-builder-el-45  avia-builder-el-no-sibling '><a href='#nacrt-vadbe-prvic-na-10-km'  class='avia-button av-lj484qtd-27f18e9a1412faecab631c1b5ffa14f4 av-link-btn avia-icon_select-yes-left-icon avia-size-small avia-position-center avia-color-red'  ><span class='avia_button_icon avia_button_icon_left' aria-hidden='true' data-av_icon='\ue885' data-av_iconfont='entypo-fontello'><\/span><span class='avia_iconbox_title' >prete\u010di prvih 10 km<\/span><\/a><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-w2hv2i-2a7c52d3c0cd91e5da8e947b3763737d\">\n#top .hr.hr-invisible.av-w2hv2i-2a7c52d3c0cd91e5da8e947b3763737d{\nheight:15px;\n}\n<\/style>\n<div  class='hr av-w2hv2i-2a7c52d3c0cd91e5da8e947b3763737d hr-invisible  avia-builder-el-46  el_after_av_one_fifth  el_before_av_one_full '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-2g566ru-be18f1b06a57921afdace27cd7669404 sc-av_one_full av-equal-height-column-flextable'><div  class='flex_column av-2g566ru-be18f1b06a57921afdace27cd7669404 av_one_full  avia-builder-el-47  el_after_av_hr  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><section  id=\"nacrt-vadbe-prvic-na-42-km\"  class='av_textblock_section av-lj48gf9a-c78b9d09cad2fd94083baade54d01cdf '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2 id=\"nacrt-vadbe-prvic-na-42-km\"><strong>Na\u010drt vadbe: prvi\u010d na 42 km<\/strong><\/h2>\n<p>Prvi mesec priprav, bo v primeru, da trenira\u0161 za 29. Ljubljanski maraton, trajal od 19. junija do 19. julija 2025.<\/p>\n<p>Vsak trening pri\u010dnimo z ogrevanjem: 5 do 15 minut lahkotno te\u010demo z vmesnimi odseki hoje in osnovnimi razteznimi vajami. Ko delamo intervalne teke, naredimo pri ogrevanju tudi teka\u0161ke vaje (nizki in visoki skipping, zametavanje) in 3 \u017eivahnej\u0161e kraj\u0161e teke (100 m).<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<div class='flex_column_table av-22m7r3e-49c96f6a0037e243a9be519fba0545ac sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-22m7r3e-49c96f6a0037e243a9be519fba0545ac\">\n.flex_column.av-22m7r3e-49c96f6a0037e243a9be519fba0545ac{\nbackground-color:#f8f8f8;\n}\n<\/style>\n<div  class='flex_column av-22m7r3e-49c96f6a0037e243a9be519fba0545ac av_one_half  avia-builder-el-49  el_after_av_one_full  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-lj48hvrh-275d9b2cbd6996b20c1f78c124326c5e '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong>Teden 1:<\/strong><\/p>\n<p>Ponedeljek: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Torek: intervalni tek 5 do 6 x 1 km s po\u010ditkom 1 min hoje. Tempo teka posku\u0161amo \u010disto po malem (5 do 10 sek\/km) iz ponovitve v ponovitev dvigovati s ciljem, da najdemo hitrost, ki jo lahko v naslednjih ponovitvah, ki sledijo, ohranjamo. Pozorni smo na na\u010din dihanja, ki nam sporo\u010da, \u010de smo na\u0161li ustrezno hitrost teka.<\/p>\n<p>Sreda: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>\u010cetrtek: ogrevanje 3 km + krepilne vaje 3x (izpadni koraki, po\u010depi, sklece, dvigi bokov, dvigi na prste) + 5 km lahkotnega teka<\/p>\n<p>Petek: tempo tek &#8211; 2x 4 km (tempo: globoko, a enakomerno dihanje, p=3 min hoja)<\/p>\n<p>Sobota: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Nedelja: dolgi tek &#8211; 23 km<\/p>\n<\/div><\/section><\/div>\n<div class='av-flex-placeholder'><\/div><div  class='flex_column av-1u3jde2-321765ebdea9cb06a45cc133eef6809d av_one_half  avia-builder-el-51  el_after_av_one_half  el_before_av_one_half  flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-lj48i6f5-df7fe5cd7c4c18f74312cc3c101ced40 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong>\u00a0<\/strong><strong>Teden 2:<\/strong><\/p>\n<p>Ponedeljek: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Torek: intervalni tek 15 x 400 m s po\u010ditkom 1 min kaskanja (po\u010dasni tek z \u017eivahnimi kratkimi koraki), tempo: visok a umirjen tempo s ciljem, da hitrost iz ponovitve v ponovitev ne pada<\/p>\n<p>Sreda: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>\u010cetrtek: ogrevanje 3 km + krepilne vaje 3x (izpadni koraki, po\u010depi, sklece, dvigi bokov, dvigi na prste) + 8 km lahkotnega teka<\/p>\n<p>Petek: tempo tek &#8211; 2x 5 km (tempo: globoko a enakomerno dihanje, p=3 min hoja)<\/p>\n<p>Sobota: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Nedelja: dolgi tek &#8211; 15 km<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<div class='flex_column_table av-14wnwqy-256ad9cc1d29065cfe3aeacdec05c693 sc-av_one_half av-equal-height-column-flextable'><div  class='flex_column av-14wnwqy-256ad9cc1d29065cfe3aeacdec05c693 av_one_half  avia-builder-el-53  el_after_av_one_half  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-lj48iiwm-126f62a94bc0aec92ca61dbb7fa72260 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong>Teden 3:<\/strong><\/p>\n<p>Ponedeljek: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Torek: intervalni tek 8 do 9 x 1 km s po\u010ditkom 1 min hoja<\/p>\n<p>Sreda: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>\u010cetrtek : ogrevanje 3 km + krepilne vaje 3x (izpadni koraki, po\u010depi, sklece, dvigi bokov, dvigi na prste) + 8 km lahkotnega teka<\/p>\n<p>Petek: tempo tek &#8211; 2x 5 km (tempo: globoko a enakomerno dihanje, p=3 min hoja)<\/p>\n<p>Sobota: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Nedelja: dolgi tek &#8211; 26 km<\/p>\n<\/div><\/section><\/div>\n<div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lsl8x6-73d86316eb9f8353cec04637a5ab171a\">\n.flex_column.av-lsl8x6-73d86316eb9f8353cec04637a5ab171a{\nbackground-color:#f8f8f8;\n}\n<\/style>\n<div  class='flex_column av-lsl8x6-73d86316eb9f8353cec04637a5ab171a av_one_half  avia-builder-el-55  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-lj48izbe-2e10421c4f2675b3d9da94cebbbd30de '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong>Teden 4:<\/strong><\/p>\n<p>Ponedeljek: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Torek: intervalni tek 15 x 400 m s po\u010ditkom 1 min kaskanja (po\u010dasni tek z \u017eivahnimi kratkimi koraki), tempo: visok, a umirjen tempo s ciljem, da hitrost iz ponovitve v ponovitev ne pada<\/p>\n<p>Sreda: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>\u010cetrtek : Ogrevanje 3 km + krepilne vaje 3x (izpadni koraki, po\u010depi, sklece, dvigi bokov, dvigi na prste) + 8 km lahkotnega teka<\/p>\n<p>Petek: tempo tek &#8211; 2x 5 km (tempo: globoko a enakomerno dihanje, p=3 min hoja)<\/p>\n<p>Sobota: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Nedelja: dolgi tek &#8211; 15 km<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2xgeqtm-fb961d5aa1f0c962396a4b6491c8ba78\">\n#top .hr.hr-invisible.av-2xgeqtm-fb961d5aa1f0c962396a4b6491c8ba78{\nheight:15px;\n}\n<\/style>\n<div  class='hr av-2xgeqtm-fb961d5aa1f0c962396a4b6491c8ba78 hr-invisible  avia-builder-el-57  el_after_av_one_half  el_before_av_one_full '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-2l03cay-7671e46f7f727fce8ba9dc708712c0e0 sc-av_one_full av-equal-height-column-flextable'><div  class='flex_column av-2l03cay-7671e46f7f727fce8ba9dc708712c0e0 av_one_full  avia-builder-el-58  el_after_av_hr  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><section  id=\"nacrt-vadbe-prvic-na-21-km\"  class='av_textblock_section av-lj48z8t6-085deaeae0d8de9ffc14b09f466e86ab '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2 id=\"nacrt-vadbe-prvic-na-21-km\"><strong>Na\u010drt vadbe: prvi\u010d na 21 km<\/strong><\/h2>\n<p>Prvi mesec priprav, bo v primeru, da trenira\u0161 za 29. Ljubljanski maraton, trajal od 19. junija do 19. julija 2025.<\/p>\n<p>Vsak trening pri\u010dnimo z ogrevanjem (5 do 15 minut lahkotno te\u010demo z vmesnimi odseki hoje in osnovnimi razteznimi vajami. Ko delamo intervalne teke, naredimo pri ogrevanju tudi teka\u0161ke vaje (nizki in visoki skipping, zametavanje) in 3 \u017eivahnej\u0161e kraj\u0161e teke (100 m).<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<div class='flex_column_table av-1ywqd9m-d15ea4ee5d8fb73c0e6b93eb4543ae98 sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1ywqd9m-d15ea4ee5d8fb73c0e6b93eb4543ae98\">\n.flex_column.av-1ywqd9m-d15ea4ee5d8fb73c0e6b93eb4543ae98{\nbackground-color:#f8f8f8;\n}\n<\/style>\n<div  class='flex_column av-1ywqd9m-d15ea4ee5d8fb73c0e6b93eb4543ae98 av_one_half  avia-builder-el-60  el_after_av_one_full  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-lj48zzce-fcad2b5e6d14e22a9fefb7bc146cde2f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong>Teden 1:<\/strong><\/p>\n<p>Ponedeljek: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Torek: intervalni tek 5 do 6 x 500 m s po\u010ditkom 1 min hoje. Ttempo teka posku\u0161amo \u010disto po malem (5 do 10 sek\/km) iz ponovitve v ponovitev dvigovati s ciljem, da najdemo hitrost, ki jo lahko v naslednjih ponovitvah, ki sledijo, ohranjamo, pozorni smo na na\u010din dihanja, ki nam sporo\u010da, \u010de smo na\u0161li ustrezno hitrost teka.<\/p>\n<p>Sreda: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>\u010cetrtek: ogrevanje 1 km + krepilne vaje 3x (izpadni koraki, po\u010depi, sklece, dvigi bokov, dvigi na prste) + 3 km lahkotnega teka<\/p>\n<p>Petek: lahkotni tek ali sprehod 30 minut<\/p>\n<p>Sobota: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Nedelja: Dolgi tek &#8211; 11 km<\/p>\n<\/div><\/section><\/div>\n<div class='av-flex-placeholder'><\/div><div  class='flex_column av-1jwb7gq-3b67df4e939dba24b940e41d3d667591 av_one_half  avia-builder-el-62  el_after_av_one_half  el_before_av_one_half  flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-lj490998-b8753d9a84d22fed302d1b88a34e7ace '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong>Teden 2:<\/strong><\/p>\n<p>Ponedeljek: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Torek: intervalni tek 10 x 300 m s po\u010ditkom 1 min kaskanja (po\u010dasni tek z \u017eivahnimi kratkimi koraki), tempo: visok a umirjen tempo s ciljem, da hitrost iz ponovitve v ponovitev ne pada<\/p>\n<p>Sreda: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>\u010cetrtek: ogrevanje 1 km + krepilne vaje 3x (izpadni koraki, po\u010depi, sklece, dvigi bokov, dvigi na prste) + 3 km lahkotnega teka<\/p>\n<p>Petek: lahkotni tek ali sprehod 30 minut<\/p>\n<p>Sobota: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Nedelja: dolgi tek &#8211; 12 km<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<div class='flex_column_table av-19qc1wq-b7976e66f5baea9904a516fb54e6c60c sc-av_one_half av-equal-height-column-flextable'><div  class='flex_column av-19qc1wq-b7976e66f5baea9904a516fb54e6c60c av_one_half  avia-builder-el-64  el_after_av_one_half  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-lj490ho4-9a87cb3a80db16c47a98a126ba2aac2e '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong>Teden 3:<\/strong><\/p>\n<p>Ponedeljek: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Torek: intervalni tek 7 do 8 x\u00a0 500 m s po\u010ditkom 1 min hoja<\/p>\n<p>Sreda: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>\u010cetrtek: ogrevanje 1 km + krepilne vaje 3x (izpadni koraki, po\u010depi, sklece, dvigi bokov, dvigi na prste) + 3 km lahkotnega teka<\/p>\n<p>Petek: lahkotni tek ali sprehod 30 minut<\/p>\n<p>Sobota: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Nedelja: Dolgi tek &#8211; 13 km<\/p>\n<\/div><\/section><\/div>\n<div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-vh6jm2-a0e87f32642f2c821dcae0e6e81eadcf\">\n.flex_column.av-vh6jm2-a0e87f32642f2c821dcae0e6e81eadcf{\nbackground-color:#f8f8f8;\n}\n<\/style>\n<div  class='flex_column av-vh6jm2-a0e87f32642f2c821dcae0e6e81eadcf av_one_half  avia-builder-el-66  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-lj490tvh-c5409c809b4049a0eb2c8e627045ccd1 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong>Teden 4:<\/strong><\/p>\n<p>Ponedeljek: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Torek: intervalni tek 12 x 300 m s po\u010ditkom 1 min kaskanja (po\u010dasni tek z \u017eivahnimi kratkimi koraki), tempo: visok a umirjen tempo s ciljem, da hitrost iz ponovitve v ponovitev ne pada<\/p>\n<p>Sreda: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>\u010cetrtek: ogrevanje 1 km + krepilne vaje 3x (izpadni koraki, po\u010depi, sklece, dvigi bokov, dvigi na prste) + 3 km lahkotnega teka<\/p>\n<p>Petek: lahkotni tek ali sprehod 30 minut<\/p>\n<p>Sobota: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Nedelja: Dolgi tek &#8211; 14 km<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-25p0il1-27e75cb2f8960aad971c27efda315f7e\">\n#top .hr.hr-invisible.av-25p0il1-27e75cb2f8960aad971c27efda315f7e{\nheight:15px;\n}\n<\/style>\n<div  class='hr av-25p0il1-27e75cb2f8960aad971c27efda315f7e hr-invisible  avia-builder-el-68  el_after_av_one_half  el_before_av_one_full '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-4ph7zuy-6415a32dc9d8b435c375b9cc8f06a711 sc-av_one_full av-equal-height-column-flextable'><div  class='flex_column av-4ph7zuy-6415a32dc9d8b435c375b9cc8f06a711 av_one_full  avia-builder-el-69  el_after_av_hr  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><section  id=\"nacrt-vadbe-izboljsati-osebni-rekord-na-42-km\"  class='av_textblock_section av-lj499i3n-dd6cbfb0ba2024e34503a92508576417 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2><strong>Na\u010drt vadbe: izbolj\u0161aj osebni rekord na 42 km<\/strong><\/h2>\n<p>Prvi mesec priprav, bo v primeru, da trenira\u0161 za 29. Ljubljanski maraton, trajal od 19. junija do 19. julija 2025.<\/p>\n<p>Vsak trening pri\u010dnimo z ogrevanjem (5 do 15 minut lahkotnno te\u010demo z vmesnimi odseki hoje in osnovnimi razteznimi vajami. Ko delamo intervalne teke, naredimo pri ogrevanju tudi teka\u0161ke vaje (nizki in visoki skipping, zametavanje) in 3 \u017eivahnej\u0161e kraj\u0161e teke (100 m).<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<div class='flex_column_table av-4kez7l6-f6bb2a4d72b9618e17c80ce406269a39 sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-4kez7l6-f6bb2a4d72b9618e17c80ce406269a39\">\n.flex_column.av-4kez7l6-f6bb2a4d72b9618e17c80ce406269a39{\nbackground-color:#f8f8f8;\n}\n<\/style>\n<div  class='flex_column av-4kez7l6-f6bb2a4d72b9618e17c80ce406269a39 av_one_half  avia-builder-el-71  el_after_av_one_full  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-3zyofre-136394126cb338a9c69c4dce7753b288 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong>Teden 1:<\/strong><\/p>\n<p>Ponedeljek: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Torek: intervalni tek 8 do 9 x 1 km s po\u010ditkom 1 min lahkotnej\u0161i tempo<\/p>\n<p>Sreda: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>\u010cetrtek : ogrevanje 3 km + krepilne vaje 3x (izpadni koraki, po\u010depi, sklece, dvigi bokov, dvigi na prste) + 8 km lahkotnega teka<\/p>\n<p>Petek: tempo tek &#8211; 3x 5 km (tempo: globoko a enakomerno dihanje, p=3 min hoja)<\/p>\n<p>Sobota: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Nedelja: dolgi tek &#8211; 28 km<\/p>\n<p>Tedenski kilometri: 12+11+17+28 = okoli 68 km<\/p>\n<\/div><\/section><\/div>\n<div class='av-flex-placeholder'><\/div><div  class='flex_column av-cwc6mi-fc9ee5879d0082a9a990cff88eedea5a av_one_half  avia-builder-el-73  el_after_av_one_half  el_before_av_one_half  flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-2zq9ui2-d78f3d92b0c470110506e4bd683bba1a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong>Teden 2:<\/strong><\/p>\n<p>Ponedeljek: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Torek: intervalni tek 18 x 400 m s po\u010ditkom 1 min kaskanja (po\u010dasni tek z \u017eivahnimi kratkimi koraki), tempo: visok a umirjen tempo s ciljem, da hitrost iz ponovitve v ponovitev ne pada<\/p>\n<p>Sreda: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>\u010cetrtek: ogrevanje 3 km + krepilne vaje 3x (izpadni koraki, po\u010depi, sklece, dvigi bokov, dvigi na prste) + 8 km lahkotnega teka<\/p>\n<p>Petek: tempo tek \u2013 4 x 5 km (tempo: globoko, a enakomerno dihanje, p=3 min hoja)<\/p>\n<p>Sobota: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Nedelja: dolgi tek &#8211; 15 km<\/p>\n<p>Tedenski kilometri: 12+11+21+15 = okoli 59 km<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<div class='flex_column_table av-2k2c2ay-eb02a176b778c4cbca159caf591cc6fc sc-av_one_half av-equal-height-column-flextable'><div  class='flex_column av-2k2c2ay-eb02a176b778c4cbca159caf591cc6fc av_one_half  avia-builder-el-75  el_after_av_one_half  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-2ahwsui-853a445527ba9bbe8a6475c1468e2e59 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong>Teden 3:<\/strong><\/p>\n<p>Ponedeljek: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Torek: intervalni tek 9 do 10 x 1 km s po\u010ditkom 1 min lahkotnej\u0161i tempo teka<\/p>\n<p>Sreda: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>\u010cetrtek : ogrevanje 3 km + krepilne vaje 3x (izpadni koraki, po\u010depi, sklece, dvigi bokov, dvigi na prste) + 8 km lahkotnega teka<\/p>\n<p>Petek: tempo tek &#8211; 3x 5 km (tempo: globoko, a enakomerno dihanje, p=3 min hoja)<\/p>\n<p>Sobota: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Nedelja: dolgi tek &#8211; 30 km<\/p>\n<p>Tedenski kilometri: 12+11+16+30 = okoli 69 km<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<\/div><\/section><\/div>\n<div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1n6qboq-886b924572ac40a44451368f981989b9\">\n.flex_column.av-1n6qboq-886b924572ac40a44451368f981989b9{\nbackground-color:#f8f8f8;\n}\n<\/style>\n<div  class='flex_column av-1n6qboq-886b924572ac40a44451368f981989b9 av_one_half  avia-builder-el-77  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-15xzsdm-dea56b9ab7a5b18cd444d9cf4e548550 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong>Teden 4:<\/strong><\/p>\n<p>Ponedeljek: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Torek: intervalni tek 20 x 400 m s po\u010ditkom 1 min kaskanja (po\u010dasni tek z \u017eivahnimi kratkimi koraki), tempo: visok, a umirjen tempo s ciljem, da hitrost iz ponovitve v ponovitev ne pada<\/p>\n<p>Sreda: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>\u010cetrtek: ogrevanje 3 km + krepilne vaje 3x (izpadni koraki, po\u010depi, sklece, dvigi bokov, dvigi na prste) + 8 km lahkotnega teka<\/p>\n<p>Petek: tempo tek &#8211; 4x 5 km (tempo: globoko a enakomerno dihanje, p=3 min hoja)<\/p>\n<p>Sobota: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Nedelja: Dolgi tek &#8211; 15 km<\/p>\n<p>Tedenski kilometri: 12+11+21+15 = okoli 59 km<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-zz4g4a-da3282dc3ecfb1686f8a26010cd13b04\">\n#top .hr.hr-invisible.av-zz4g4a-da3282dc3ecfb1686f8a26010cd13b04{\nheight:15px;\n}\n<\/style>\n<div  class='hr av-zz4g4a-da3282dc3ecfb1686f8a26010cd13b04 hr-invisible  avia-builder-el-79  el_after_av_one_half  el_before_av_one_full '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-9q7dyi-402c99d71bda92ad76b4995275f117ad sc-av_one_full av-equal-height-column-flextable'><div  class='flex_column av-9q7dyi-402c99d71bda92ad76b4995275f117ad av_one_full  avia-builder-el-80  el_after_av_hr  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><section  id=\"nacrt-vadbe-izboljsati-osebni-rekord-na-21-km\"  class='av_textblock_section av-lj49f4a0-2f1938cbdaac2f6e7d08456d174cd8b7 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2><strong>Na\u010drt vadbe: izbolj\u0161aj osebni rekord na 21 km<\/strong><\/h2>\n<p>Prvi mesec priprav, bo v primeru, da trenira\u0161 za 29. Ljubljanski maraton, trajal od 19. junija do 19. julija 2025.<\/p>\n<p>Vsak trening pri\u010dnimo z ogrevanjem (5 do 15 minut lahkotni tek z vmesnimi odseki hoje in osnovnimi razteznimi vajami. Ko delamo intervalne teke, naredimo pri ogrevanju tudi teka\u0161ke vaje (nizki in visoki skipping, zametavanje) in 3 \u017eivahnej\u0161e kraj\u0161e teke (100 m).<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<div class='flex_column_table av-22qk7t6-ad86b0766e467baeb2c02ccae7ea49fd sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-22qk7t6-ad86b0766e467baeb2c02ccae7ea49fd\">\n.flex_column.av-22qk7t6-ad86b0766e467baeb2c02ccae7ea49fd{\nbackground-color:#f8f8f8;\n}\n<\/style>\n<div  class='flex_column av-22qk7t6-ad86b0766e467baeb2c02ccae7ea49fd av_one_half  avia-builder-el-82  el_after_av_one_full  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-lj49ft51-5d4d14991c13dd61850be416005d3159 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong>Teden 1:<\/strong><\/p>\n<p>Ponedeljek: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Torek: intervalni tek &#8211; 5 do 6 x 1 km s po\u010ditkom 1 min kaskanja (tempo teka posku\u0161amo \u010disto po malem (5 do 10 sek\/km) iz ponovitve v ponovitev dvigovati s ciljem, da najdemo hitrost, ki jo lahko v naslednjih ponovitvah, ki sledijo ohranjamo, pozorni smo na na\u010din dihanja, ki nam sporo\u010da, \u010de smo na\u0161li ustrezno hitrost teka)<\/p>\n<p>Sreda: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>\u010cetrtek: ogrevanje 1 km + krepilne vaje 3x (izpadni koraki, po\u010depi, sklece, dvigi bokov, dvigi na prste) + 5 km lahkotnega teka<\/p>\n<p>Petek: tempo teki &#8211; 4x 2 km (tempo: visok a vzdr\u017een), po\u010ditek 1 min kaskanja<\/p>\n<p>Sobota: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Nedelja: dolgi tek &#8211; 15 km<\/p>\n<\/div><\/section><\/div>\n<div class='av-flex-placeholder'><\/div><div  class='flex_column av-1t5hdl6-4d69ed295046f9cd4d30969b60f80f33 av_one_half  avia-builder-el-84  el_after_av_one_half  el_before_av_one_half  flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-lj49gbhx-9c8387aa53776a03848c6f7bb8af2b02 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong>Teden 2:<\/strong><\/p>\n<p>Ponedeljek: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Torek: intervalni tek 15 x 400 m s po\u010ditkom 1 min kaskanja (po\u010dasni tek z \u017eivahnimi kratkimi koraki), tempo: visok, a umirjen tempo s ciljem, da hitrost iz ponovitve v ponovitev ne pada<\/p>\n<p>Sreda: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>\u010cetrtek : ogrevanje 1 km + krepilne vaje 3x (izpadni koraki, po\u010depi, sklece, dvigi bokov, dvigi na prste) + 5 km lahkotnega teka<\/p>\n<p>Petek: tempo teki &#8211; 5x 2 km (tempo: visok a vzdr\u017een), po\u010ditek 1 min kaskanja<\/p>\n<p>Sobota: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Nedelja: dolgi tek &#8211; 12 km<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<div class='flex_column_table av-1d4mhka-daf45e816cf4daa4a80571316c8bc26b sc-av_one_half av-equal-height-column-flextable'><div  class='flex_column av-1d4mhka-daf45e816cf4daa4a80571316c8bc26b av_one_half  avia-builder-el-86  el_after_av_one_half  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-lj49gour-700cfeac4a654d7045bfb071c3912ade '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong>Teden 3:<\/strong><\/p>\n<p>Ponedeljek: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Torek: Intervalni tek 7 do 8 x 1 km s po\u010ditkom 1 min kaskanja (tempo teka posku\u0161amo \u010disto po malem (5 do 10 sek\/km) iz ponovitve v ponovitev dvigovati s ciljem, da najdemo hitrost, ki jo lahko v naslednjih ponovitvah, ki sledijo ohranjamo, pozorni smo na na\u010din dihanja, ki nam sporo\u010da, \u010de smo na\u0161li ustrezno hitrost teka)<\/p>\n<p>Sreda: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>\u010cetrtek: ogrevanje 1 km + krepilne vaje 3x (izpadni koraki, po\u010depi, sklece, dvigi bokov, dvigi na prste) + 5 km lahkotnega teka<\/p>\n<p>Petek: Tempo teki &#8211; 5x 2 km (tempo: visok a vzdr\u017een), po\u010ditek 1 min kaskanja<\/p>\n<p>Sobota: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Nedelja: Dolgi tek &#8211; 17 km<\/p>\n<\/div><\/section><\/div>\n<div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-j3q0sq-7945cf89038ae95cebdace6b932f283e\">\n.flex_column.av-j3q0sq-7945cf89038ae95cebdace6b932f283e{\nbackground-color:#f8f8f8;\n}\n<\/style>\n<div  class='flex_column av-j3q0sq-7945cf89038ae95cebdace6b932f283e av_one_half  avia-builder-el-88  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-lj49h09v-d633ce1dd3f3ad28b57d40c824536f94 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong>Teden 4:<\/strong><\/p>\n<p>Ponedeljek: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Torek: intervalni tek 20 x 400 m s po\u010ditkom 1 min kaskanja (po\u010dasni tek z \u017eivahnimi kratkimi koraki), tempo: visok a umirjen tempo s ciljem, da hitrost iz ponovitve v ponovitev ne pada<\/p>\n<p>Sreda: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>\u010cetrtek: ogrevanje 1 km + krepilne vaje 3x (izpadni koraki, po\u010depi, sklece, dvigi bokov, dvigi na prste) + 3 km lahkotnega teka<\/p>\n<p>Petek: tempo teki &#8211; 6x 2 km (tempo: visok a vzdr\u017een), po\u010ditek 1 min kaskanja<\/p>\n<p>Sobota: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Nedelja: dolgi tek &#8211; 12 km<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lmmwve-ff17346310032d55959968778b54ae8f\">\n#top .hr.hr-invisible.av-lmmwve-ff17346310032d55959968778b54ae8f{\nheight:15px;\n}\n<\/style>\n<div  class='hr av-lmmwve-ff17346310032d55959968778b54ae8f hr-invisible  avia-builder-el-90  el_after_av_one_half  el_before_av_one_full '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-2fnsbwq-0fb1aff591713b60dd3705e5146b0118 sc-av_one_full av-equal-height-column-flextable'><div  class='flex_column av-2fnsbwq-0fb1aff591713b60dd3705e5146b0118 av_one_full  avia-builder-el-91  el_after_av_hr  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><section  id=\"nacrt-vadbe-prvic-na-10-km\"  class='av_textblock_section av-lj49ikc2-5aedca678f83717b64f7b597ce5f703c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2><strong>Na\u010drt vadbe: prvi\u010d na 10 km<\/strong><\/h2>\n<p>Prvi mesec priprav, bo v primeru, da trenira\u0161 za 29. Ljubljanski maraton, trajal od 19. junija do 19. julija 2025.<\/p>\n<p>Primerno za teka\u0161ke za\u010detnike, ki bodo \u010dez 4 mesece zmo\u017eni opraviti 10 km z izmenjavo teka in hoje. Za za\u010detnike je zelo smiselno, da se ne trudijo te\u010di dalj\u0161ih odsekov teka. Pogosti vmesni odseki hoje za\u010detniku omogo\u010dajo, da ohranja sve\u017eino teka tudi na dalj\u0161e razdalje.<\/p>\n<p>Vsak trening pri\u010dnimo z ogrevanjem: 5 do 15 minut lahkotnega teka z vmesnimi odseki hoje in osnovnimi razteznimi vajami.<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<div class='flex_column_table av-20eht6y-75e694d0b3cf35ac653e3448db302205 sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-20eht6y-75e694d0b3cf35ac653e3448db302205\">\n.flex_column.av-20eht6y-75e694d0b3cf35ac653e3448db302205{\nbackground-color:#f8f8f8;\n}\n<\/style>\n<div  class='flex_column av-20eht6y-75e694d0b3cf35ac653e3448db302205 av_one_half  avia-builder-el-93  el_after_av_one_full  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-lj49j3sp-5ef1dd2b68932e7643d5a79008c906fa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong>Teden 1:<\/strong><\/p>\n<p>Ponedeljek: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Torek: intervalni teki &#8211; 1 min tek (hitrej\u0161i tempo) + 1 min hoja (to naj traja 30 min)<\/p>\n<p>Sreda: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>\u010cetrtek: intervalni teki &#8211; 2 min tek (lahkoten tempo) + 1 min hoja (to naj traja okoli 45 min)<\/p>\n<p>krepilne vaje 3x (izpadni koraki, po\u010depi, sklece, dvigi bokov, dvigi na prste)<br \/>\nPetek: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Sobota: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Nedelja: intervalni teki &#8211; 1 min tek (lahkoten tempo) + 30 sek hoja (to naj traja 60 min)<\/p>\n<\/div><\/section><\/div>\n<div class='av-flex-placeholder'><\/div><div  class='flex_column av-1pk865m-f20cbed49ac19f4398677ab3fafa9126 av_one_half  avia-builder-el-95  el_after_av_one_half  el_before_av_one_half  flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-lj49jftj-a2d332119180cae60d1dbfd2e7d5cd6c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong>Teden 2:<\/strong><\/p>\n<p>Ponedeljek: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Torek: intervalni teki &#8211; 1 min tek (hitrej\u0161i tempo) + 1 min hoja (to naj traja 30 min)<\/p>\n<p>Sreda: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>\u010cetrtek: intervalni teki &#8211; 2 min tek (lahkoten tempo) + 1 min hoja (to naj traja okoli 45 min)<\/p>\n<p>krepilne vaje 3x (izpadni koraki, po\u010depi, sklece, dvigi bokov, dvigi na prste)<br \/>\nPetek: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Sobota: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Nedelja: intervalni teki &#8211; 1,5 min tek (lahkoten tempo) + 30 sek hoja (to naj traja 65 min)<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<div class='flex_column_table av-191xa3u-ded1b95e0fd03ac52fade4a29f343151 sc-av_one_half av-equal-height-column-flextable'><div  class='flex_column av-191xa3u-ded1b95e0fd03ac52fade4a29f343151 av_one_half  avia-builder-el-97  el_after_av_one_half  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-lj49jvss-151cae50f4abb7a1e5cb638f239accb3 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong>Teden 3:<\/strong><\/p>\n<p>Ponedeljek: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Torek: intervalni teki &#8211; 1 min tek (hitrej\u0161i tempo) + 1 min hoja (to naj traja 40 min)<\/p>\n<p>Sreda: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>\u010cetrtek: intervalni teki &#8211; 2 min tek (lahkoten tempo) + 1 min hoja (to naj traja okoli 45 min)<\/p>\n<p>krepilne vaje 3x (izpadni koraki, po\u010depi, sklece, dvigi bokov, dvigi na prste)<br \/>\nPetek: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Sobota: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Nedelja: intervalni teki &#8211; 1,5 min tek (lahkoten tempo) + 30 sek hoja (to naj traja 70 min)<\/p>\n<\/div><\/section><\/div>\n<div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-m2y6ui-29bc56d3e85b38877381e4aa16655d9c\">\n.flex_column.av-m2y6ui-29bc56d3e85b38877381e4aa16655d9c{\nbackground-color:#f8f8f8;\n}\n<\/style>\n<div  class='flex_column av-m2y6ui-29bc56d3e85b38877381e4aa16655d9c av_one_half  avia-builder-el-99  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-lj49kaus-42b1d9be3102f76b61e5a54196056f41 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong>Teden 4:<\/strong><\/p>\n<p>Ponedeljek: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Torek: intervalni teki &#8211; 1 min tek (hitrej\u0161i tempo) + 1 min hoja (to naj traja 40 min)<\/p>\n<p>Sreda: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>\u010cetrtek: intervalni teki &#8211; 2 min tek (lahkoten tempo) + 1 min hoja (to naj traja okoli 45 min)<\/p>\n<p>krepilne vaje 3x (izpadni koraki, po\u010depi, sklece, dvigi bokov, dvigi na prste)<br \/>\nPetek: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Sobota: po\u010ditek &#8211; sprehod vsaj 30 minut<\/p>\n<p>Nedelja: intervalni teki &#8211; 1,5 min tek (lahkoten tempo) + 30 sek hoja (to naj traja 80 min)<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1a3qb0q-e345326951fa38e2a5c13b2abddaaf67\">\n#top .hr.hr-invisible.av-1a3qb0q-e345326951fa38e2a5c13b2abddaaf67{\nheight:15px;\n}\n<\/style>\n<div  class='hr av-1a3qb0q-e345326951fa38e2a5c13b2abddaaf67 hr-invisible  avia-builder-el-101  el_after_av_one_half  el_before_av_one_full '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-t775m2-0708ae9c75040054e9a9b5b88c291a79 sc-av_one_full av-equal-height-column-flextable'><div  class='flex_column av-t775m2-0708ae9c75040054e9a9b5b88c291a79 av_one_full  avia-builder-el-102  el_after_av_hr  avia-builder-el-last  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><section  id=\"nacrt-vadbe-prvic-na-10-km\"  class='av_textblock_section av-lk29z66l-bf4bbdf68a9ea27ae18cf60e698f75ff '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2><strong>Pripravljeni na tek<\/strong><\/h2>\n<p>Poleg na\u010drtovanja treningov, lahko k uspe\u0161nim pripravam in teka\u0161kim izzivom prispeva tudi izbira primerih <a href=\"https:\/\/www.intersport.si\/sporti\/tek\/oblacila\">teka\u0161kih obla\u010dil<\/a>, kakovostnih <a href=\"https:\/\/www.intersport.si\/sporti\/tek\/obutev\">copatov za tek<\/a> in <a href=\"https:\/\/www.intersport.si\/sporti\/tek\/oprema\">teka\u0161ke opreme<\/a>, kot so <a href=\"https:\/\/www.intersport.si\/sporti\/tek\/oprema\/tekaske-torbice\">teka\u0161ke torbice<\/a> in <a href=\"https:\/\/www.intersport.si\/sporti\/tek\/oprema\/nahrbtniki\">hidracijski<\/a> <a href=\"https:\/\/www.intersport.si\/sporti\/tek\/oprema\/nahrbtniki\">nahrbtniki<\/a>, <a href=\"https:\/\/www.intersport.si\/sporti\/tek\/oprema\/ure-in-merilci\">\u0161portne ure in merilci<\/a>, ki nam pomagajo slediti tempu, naporu in dose\u017ekom, <a href=\"https:\/\/www.intersport.si\/sporti\/tek\/oprema\/odsevni-trakovi\">odsevni trakovi<\/a>, ki zagotavljajo varnost pri teku na temnej\u0161ih odsekih ter <a href=\"https:\/\/www.intersport.si\/sporti\/tek\/dodatki\">ostali teka\u0161ki dodatki<\/a>.<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n","protected":false},"excerpt":{"rendered":"<p>Kako se lotiti teka\u0161kih priprav, da bodo te \u010dim bolj uspe\u0161ne in na\u010drt treninga, s katerim boste la\u017eje dosegli svoje teka\u0161ke cilje&#8230;<\/p>\n","protected":false},"author":5,"featured_media":10319,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":2,"name":"Tek","slug":"tek","term_group":0,"term_taxonomy_id":2,"taxonomy":"category","description":"Ta blog je namenjen vsem teka\u010dem, ne glede na to ali te\u010dete zgolj za sprostitev ali trenirate za va\u0161 naslednji maraton.\r\nTukaj najdete \u0161tevilne koristne napotke za va\u0161 trening, novosti v ponudbi in ideje, kje bi odtekli va\u0161 naslednji maraton.","parent":0,"count":119,"filter":"raw","term_order":"1","url":"https:\/\/www.intersport.si\/blog\/category\/tek\/"}],"tags":[22,118,139,140],"class_list":["post-10282","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tek","tag-nasveti-za-tekace","tag-tekaski-trener","tag-maraton","tag-ljubljanski-maraton"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Kako trenirati in kaj jesti \u0161tiri mesece pred dalj\u0161im tekom<\/title>\n<meta name=\"description\" content=\"Kako se lotiti teka\u0161kih priprav, da bodo te \u010dim bolj uspe\u0161ne in na\u010drt treninga, s katerim boste la\u017eje dosegli svoje teka\u0161ke cilje...\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.intersport.si\/blog\/2025\/06\/to-je-tvoj-maraton-4-mesece\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako trenirati in kaj jesti \u0161tiri mesece pred dalj\u0161im tekom\" \/>\n<meta property=\"og:description\" content=\"Kako se lotiti teka\u0161kih priprav, da bodo te \u010dim bolj uspe\u0161ne in na\u010drt treninga, s katerim boste la\u017eje dosegli svoje teka\u0161ke cilje...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.intersport.si\/blog\/2025\/06\/to-je-tvoj-maraton-4-mesece\/\" \/>\n<meta property=\"og:site_name\" content=\"Intersport Blog SLO\" \/>\n<meta property=\"article:published_time\" content=\"2025-06-03T05:30:57+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-03T07:07:39+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/tekaska-trenerja-intersport-1-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"700\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Barbara\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Barbara\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"19 minut\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.intersport.si\/blog\/2025\/06\/to-je-tvoj-maraton-4-mesece\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.intersport.si\/blog\/2025\/06\/to-je-tvoj-maraton-4-mesece\/\"},\"author\":{\"name\":\"Barbara\",\"@id\":\"https:\/\/www.intersport.si\/blog\/#\/schema\/person\/1f1cfd1d1a90b7e7afdc6b683d880e3f\"},\"headline\":\"TO JE TVOJ MARATON: kako trenirati 4 mesece pred dalj\u0161im tekom\",\"datePublished\":\"2025-06-03T05:30:57+00:00\",\"dateModified\":\"2025-06-03T07:07:39+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.intersport.si\/blog\/2025\/06\/to-je-tvoj-maraton-4-mesece\/\"},\"wordCount\":15766,\"commentCount\":0,\"image\":{\"@id\":\"https:\/\/www.intersport.si\/blog\/2025\/06\/to-je-tvoj-maraton-4-mesece\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/tekaska-trenerja-intersport-1-1.jpg\",\"keywords\":[\"nasveti za teka\u010de\",\"teka\u0161ki trener\",\"maraton\",\"ljubljanski maraton\"],\"articleSection\":[\"Tek\"],\"inLanguage\":\"sl-SI\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.intersport.si\/blog\/2025\/06\/to-je-tvoj-maraton-4-mesece\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.intersport.si\/blog\/2025\/06\/to-je-tvoj-maraton-4-mesece\/\",\"url\":\"https:\/\/www.intersport.si\/blog\/2025\/06\/to-je-tvoj-maraton-4-mesece\/\",\"name\":\"Kako trenirati in kaj jesti \u0161tiri mesece pred dalj\u0161im tekom\",\"isPartOf\":{\"@id\":\"https:\/\/www.intersport.si\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.intersport.si\/blog\/2025\/06\/to-je-tvoj-maraton-4-mesece\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.intersport.si\/blog\/2025\/06\/to-je-tvoj-maraton-4-mesece\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/tekaska-trenerja-intersport-1-1.jpg\",\"datePublished\":\"2025-06-03T05:30:57+00:00\",\"dateModified\":\"2025-06-03T07:07:39+00:00\",\"author\":{\"@id\":\"https:\/\/www.intersport.si\/blog\/#\/schema\/person\/1f1cfd1d1a90b7e7afdc6b683d880e3f\"},\"description\":\"Kako se lotiti teka\u0161kih priprav, da bodo te \u010dim bolj uspe\u0161ne in na\u010drt treninga, s katerim boste la\u017eje dosegli svoje teka\u0161ke cilje...\",\"breadcrumb\":{\"@id\":\"https:\/\/www.intersport.si\/blog\/2025\/06\/to-je-tvoj-maraton-4-mesece\/#breadcrumb\"},\"inLanguage\":\"sl-SI\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.intersport.si\/blog\/2025\/06\/to-je-tvoj-maraton-4-mesece\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"sl-SI\",\"@id\":\"https:\/\/www.intersport.si\/blog\/2025\/06\/to-je-tvoj-maraton-4-mesece\/#primaryimage\",\"url\":\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/tekaska-trenerja-intersport-1-1.jpg\",\"contentUrl\":\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/tekaska-trenerja-intersport-1-1.jpg\",\"width\":1000,\"height\":700},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.intersport.si\/blog\/2025\/06\/to-je-tvoj-maraton-4-mesece\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.intersport.si\/blog\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"TO JE TVOJ MARATON: kako trenirati 4 mesece pred dalj\u0161im tekom\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.intersport.si\/blog\/#website\",\"url\":\"https:\/\/www.intersport.si\/blog\/\",\"name\":\"Intersport Blog SLO\",\"description\":\"Sport &amp; fitness news, articles and advice for athletes of all abilities.\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.intersport.si\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"sl-SI\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.intersport.si\/blog\/#\/schema\/person\/1f1cfd1d1a90b7e7afdc6b683d880e3f\",\"name\":\"Barbara\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"sl-SI\",\"@id\":\"https:\/\/www.intersport.si\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/e2afb68f445ad3ce66c04940516f6ce8a25ecb66ef021c80722da94d9c68547e?s=96&d=blank&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/e2afb68f445ad3ce66c04940516f6ce8a25ecb66ef021c80722da94d9c68547e?s=96&d=blank&r=g\",\"caption\":\"Barbara\"},\"url\":\"https:\/\/www.intersport.si\/blog\/author\/barbarajanzekovic\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Kako trenirati in kaj jesti \u0161tiri mesece pred dalj\u0161im tekom","description":"Kako se lotiti teka\u0161kih priprav, da bodo te \u010dim bolj uspe\u0161ne in na\u010drt treninga, s katerim boste la\u017eje dosegli svoje teka\u0161ke cilje...","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.intersport.si\/blog\/2025\/06\/to-je-tvoj-maraton-4-mesece\/","og_locale":"sl_SI","og_type":"article","og_title":"Kako trenirati in kaj jesti \u0161tiri mesece pred dalj\u0161im tekom","og_description":"Kako se lotiti teka\u0161kih priprav, da bodo te \u010dim bolj uspe\u0161ne in na\u010drt treninga, s katerim boste la\u017eje dosegli svoje teka\u0161ke cilje...","og_url":"https:\/\/www.intersport.si\/blog\/2025\/06\/to-je-tvoj-maraton-4-mesece\/","og_site_name":"Intersport Blog SLO","article_published_time":"2025-06-03T05:30:57+00:00","article_modified_time":"2025-06-03T07:07:39+00:00","og_image":[{"width":1000,"height":700,"url":"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/tekaska-trenerja-intersport-1-1.jpg","type":"image\/jpeg"}],"author":"Barbara","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Barbara","Est. reading time":"19 minut"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.intersport.si\/blog\/2025\/06\/to-je-tvoj-maraton-4-mesece\/#article","isPartOf":{"@id":"https:\/\/www.intersport.si\/blog\/2025\/06\/to-je-tvoj-maraton-4-mesece\/"},"author":{"name":"Barbara","@id":"https:\/\/www.intersport.si\/blog\/#\/schema\/person\/1f1cfd1d1a90b7e7afdc6b683d880e3f"},"headline":"TO JE TVOJ MARATON: kako trenirati 4 mesece pred dalj\u0161im tekom","datePublished":"2025-06-03T05:30:57+00:00","dateModified":"2025-06-03T07:07:39+00:00","mainEntityOfPage":{"@id":"https:\/\/www.intersport.si\/blog\/2025\/06\/to-je-tvoj-maraton-4-mesece\/"},"wordCount":15766,"commentCount":0,"image":{"@id":"https:\/\/www.intersport.si\/blog\/2025\/06\/to-je-tvoj-maraton-4-mesece\/#primaryimage"},"thumbnailUrl":"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/tekaska-trenerja-intersport-1-1.jpg","keywords":["nasveti za teka\u010de","teka\u0161ki trener","maraton","ljubljanski maraton"],"articleSection":["Tek"],"inLanguage":"sl-SI","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.intersport.si\/blog\/2025\/06\/to-je-tvoj-maraton-4-mesece\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.intersport.si\/blog\/2025\/06\/to-je-tvoj-maraton-4-mesece\/","url":"https:\/\/www.intersport.si\/blog\/2025\/06\/to-je-tvoj-maraton-4-mesece\/","name":"Kako trenirati in kaj jesti \u0161tiri mesece pred dalj\u0161im tekom","isPartOf":{"@id":"https:\/\/www.intersport.si\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.intersport.si\/blog\/2025\/06\/to-je-tvoj-maraton-4-mesece\/#primaryimage"},"image":{"@id":"https:\/\/www.intersport.si\/blog\/2025\/06\/to-je-tvoj-maraton-4-mesece\/#primaryimage"},"thumbnailUrl":"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/tekaska-trenerja-intersport-1-1.jpg","datePublished":"2025-06-03T05:30:57+00:00","dateModified":"2025-06-03T07:07:39+00:00","author":{"@id":"https:\/\/www.intersport.si\/blog\/#\/schema\/person\/1f1cfd1d1a90b7e7afdc6b683d880e3f"},"description":"Kako se lotiti teka\u0161kih priprav, da bodo te \u010dim bolj uspe\u0161ne in na\u010drt treninga, s katerim boste la\u017eje dosegli svoje teka\u0161ke cilje...","breadcrumb":{"@id":"https:\/\/www.intersport.si\/blog\/2025\/06\/to-je-tvoj-maraton-4-mesece\/#breadcrumb"},"inLanguage":"sl-SI","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.intersport.si\/blog\/2025\/06\/to-je-tvoj-maraton-4-mesece\/"]}]},{"@type":"ImageObject","inLanguage":"sl-SI","@id":"https:\/\/www.intersport.si\/blog\/2025\/06\/to-je-tvoj-maraton-4-mesece\/#primaryimage","url":"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/tekaska-trenerja-intersport-1-1.jpg","contentUrl":"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/tekaska-trenerja-intersport-1-1.jpg","width":1000,"height":700},{"@type":"BreadcrumbList","@id":"https:\/\/www.intersport.si\/blog\/2025\/06\/to-je-tvoj-maraton-4-mesece\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.intersport.si\/blog\/blog\/"},{"@type":"ListItem","position":2,"name":"TO JE TVOJ MARATON: kako trenirati 4 mesece pred dalj\u0161im tekom"}]},{"@type":"WebSite","@id":"https:\/\/www.intersport.si\/blog\/#website","url":"https:\/\/www.intersport.si\/blog\/","name":"Intersport Blog SLO","description":"Sport &amp; fitness news, articles and advice for athletes of all abilities.","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.intersport.si\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"sl-SI"},{"@type":"Person","@id":"https:\/\/www.intersport.si\/blog\/#\/schema\/person\/1f1cfd1d1a90b7e7afdc6b683d880e3f","name":"Barbara","image":{"@type":"ImageObject","inLanguage":"sl-SI","@id":"https:\/\/www.intersport.si\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/e2afb68f445ad3ce66c04940516f6ce8a25ecb66ef021c80722da94d9c68547e?s=96&d=blank&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/e2afb68f445ad3ce66c04940516f6ce8a25ecb66ef021c80722da94d9c68547e?s=96&d=blank&r=g","caption":"Barbara"},"url":"https:\/\/www.intersport.si\/blog\/author\/barbarajanzekovic\/"}]}},"comments":0,"read_time_minutes":20,"thumbnail":"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/tekaska-trenerja-intersport-1-1-1000x430.jpg","_links":{"self":[{"href":"https:\/\/www.intersport.si\/blog\/wp-json\/wp\/v2\/posts\/10282","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.intersport.si\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.intersport.si\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.intersport.si\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/www.intersport.si\/blog\/wp-json\/wp\/v2\/comments?post=10282"}],"version-history":[{"count":20,"href":"https:\/\/www.intersport.si\/blog\/wp-json\/wp\/v2\/posts\/10282\/revisions"}],"predecessor-version":[{"id":13048,"href":"https:\/\/www.intersport.si\/blog\/wp-json\/wp\/v2\/posts\/10282\/revisions\/13048"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.intersport.si\/blog\/wp-json\/wp\/v2\/media\/10319"}],"wp:attachment":[{"href":"https:\/\/www.intersport.si\/blog\/wp-json\/wp\/v2\/media?parent=10282"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.intersport.si\/blog\/wp-json\/wp\/v2\/categories?post=10282"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.intersport.si\/blog\/wp-json\/wp\/v2\/tags?post=10282"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}