{"id":10492,"date":"2025-07-09T08:00:57","date_gmt":"2025-07-09T06:00:57","guid":{"rendered":"https:\/\/www.intersport.si\/blog\/?p=10492"},"modified":"2025-07-09T15:05:01","modified_gmt":"2025-07-09T13:05:01","slug":"to-je-tvoj-maraton-3-mesece","status":"publish","type":"post","link":"https:\/\/www.intersport.si\/blog\/2025\/07\/to-je-tvoj-maraton-3-mesece\/","title":{"rendered":"TO JE TVOJ MARATON: kako trenirati 3 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>\u0160e malo pa bodo Ljubljano ponovno preplavili teka\u010di!<\/p>\n<p>Na leto\u0161nji, \u017ee <a href=\"https:\/\/vw-ljubljanskimaraton.si\/\">29. Ljubljanski maraton<\/a>, se pridno pripravljajo tudi \u010dlani ekipe INTERSPORT in na\u0161a teka\u0161ka trenerja, Urban Praprotnik in Jasmina Kozina Praprotnik.<\/p>\n<p>Da bodo priprave na nov teka\u0161ki podvig \u2013 pa naj bo 10 km, polmaraton ali maraton, potekale \u010dim bolj uspe\u0161no, bosta Urban in Jasmina za vsak mesec pripravila na\u010drt treningov za zasledovanje razli\u010dnih teka\u0161kih ciljev in nasvete, na kaj se v posameznem obdobju osredoto\u010diti tako pri teku kot tudi prehrani.<\/p>\n<p>Do maratona nas lo\u010dijo \u0161e trije meseci \u2013 zato le za\u010dnimo!<\/p>\n<\/div><\/section><\/div><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>Tek in napor<\/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>Zakaj si \u017eelim, da bi \u010dim ve\u010d ljudi teklo? Morda zato, ker na lastni ko\u017ei \u010dutim, koliko dobrih re\u010di pride z njim. A pri tem imam problem. O teku ima ve\u010dina ljudi \u017ee izdelano mnenje. Menijo, da je prenaporen.<\/p>\n<p>Tek je naporen. Nikakor pa ni treba in ni dobro, da nam je prenaporen. \u010ce nam je namre\u010d prenaporen, slej kot prej prenehamo te\u010di, pa \u0161e zameri se nam. A \u010de ne te\u010demo, te\u017eko nahranimo na\u0161e telo obremenitev, ki jih potrebuje, da dobro deluje.<\/p>\n<p>Ker je na\u0161 cilj, da bomo v prihodnjih mesecih napredovali, je smiselno, da vemo, kako te\u010di, da bo napredek \u010dim bolj\u0161i. Pri tem pa je klju\u010dno, da se zavedamo razli\u010dnih stopenj napora.<\/p>\n<\/div><\/section><\/p><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><\/p>\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-57ca2c650ae31b7159ba678070af8442\">\n.avia-image-container.av-liu9j76b-57ca2c650ae31b7159ba678070af8442 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-liu9j76b-57ca2c650ae31b7159ba678070af8442 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-liu9j76b-57ca2c650ae31b7159ba678070af8442 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='teka\u0161ki trener INTERSPORT Urban Praprotnik'><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-10500 avia-img-lazy-loading-not-10500 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/tekaski-trener-INTERSPORT-Urban-Praprotnik.jpg\" alt='' title='teka\u0161ki trener INTERSPORT Urban Praprotnik'  height=\"700\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/tekaski-trener-INTERSPORT-Urban-Praprotnik.jpg 1000w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/tekaski-trener-INTERSPORT-Urban-Praprotnik-300x210.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/tekaski-trener-INTERSPORT-Urban-Praprotnik-768x538.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/tekaski-trener-INTERSPORT-Urban-Praprotnik-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-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><strong>Kako zaznavamo napor?\u00a0<\/strong><\/p>\n<p>Najbolj naravno zaznavanje napora pri teku je preko dihanja, torej ob\u010dutek, kako dihamo in kako se pri tem po\u010dutimo. Res da imamo danes merilnike pogostosti utripov srca in merilnike tempa, ki so nam lahko v dodatno pomo\u010d, pa vendar je klju\u010dno, da poznamo in smo tudi pozorni na na\u0161e notranje ob\u010dutke stopnje napora.<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<div class='flex_column_table av-5n879xd-3040fdce54132c28e4032aa120d57dc4 sc-av_three_fifth av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-5n879xd-3040fdce54132c28e4032aa120d57dc4\">\n.flex_column.av-5n879xd-3040fdce54132c28e4032aa120d57dc4{\nwidth:59%;\nmargin-left:0;\n}\n#top .flex_column_table.av-equal-height-column-flextable.av-5n879xd-3040fdce54132c28e4032aa120d57dc4 .av-flex-placeholder{\nwidth:2.5%;\n}\n<\/style>\n<div  class='flex_column av-5n879xd-3040fdce54132c28e4032aa120d57dc4 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'     ><section  class='av_textblock_section av-li9yb32a-3d118ea64d4070c841f90b78e3a9efb4 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong>V katerem obmo\u010dju napora te\u010demo?<\/strong> Kako dihamo in kako se pri tem po\u010dutimo?<\/p>\n<p>Pri po\u010ditku dihamo po\u010dasi in relativno plitko. S pove\u010devanjem naprezanja pa dihanje postane hitrej\u0161e in globlje. Pri ni\u017ejem naporu lahko dihamo skozi nos, kar je dobrodo\u0161lo. Ko dvignemo hitrost teka, pa postane dihanje zgolj skozi nos \u201cozko grlo\u201d, ki lahko ob vztrajanju povzro\u010di dihalno stisko. Takrat je zato smiselno odpreti usta, in s tem skraj\u0161ati in predvsem raz\u0161iriti dihalno pot. Pri tem smo prestopili tako imenovani aerobni prag. Ko postopoma te\u010demo \u0161e hitreje, tudi dihamo vse globlje in pogosteje, vendar \u0161e vedno ohranjamo spro\u0161\u010denost &#8211; uravnote\u017eenost med vdihom in izdihom. Ob\u010dutek imamo, da na\u0161e telo samodejno te\u010de mi pa le opazujemo dogajanje. A ko prestopimo tako imenovani anaerobni prag, pri\u010dnemo loviti sapo. To pomeni, da dihanje ne zadovolji vseh potreb po porabljeni energiji in se nam vsebnost mle\u010dne kisline v krvi za\u010dne strmeje dvigovati. Pridemo v obmo\u010dje hitrej\u0161e utrujenosti, ki jo seveda tudi za\u010dutimo. Tako lahko napor razvrstimo v lahkotnega, ko pre\u010dkamo aerobni prag smo v srednji intenzivnosti, ko pa pre\u010dkamo anaerobni prag pa smo v zelo intenzivnem naporu.<\/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-4qrc8a-6362ad90aa5c4ab5dfe43fd561b6f1b7\">\n.flex_column.av-4qrc8a-6362ad90aa5c4ab5dfe43fd561b6f1b7{\nwidth:38.5%;\nmargin-left:0;\n}\n#top .flex_column_table.av-equal-height-column-flextable.av-4qrc8a-6362ad90aa5c4ab5dfe43fd561b6f1b7 .av-flex-placeholder{\nwidth:2.5%;\n}\n<\/style>\n<div  class='flex_column av-4qrc8a-6362ad90aa5c4ab5dfe43fd561b6f1b7 av_two_fifth  avia-builder-el-13  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-8f862b74d9c4231ef20a5964cad159c9\">\n.avia-image-container.av-lj475qbr-8f862b74d9c4231ef20a5964cad159c9 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lj475qbr-8f862b74d9c4231ef20a5964cad159c9 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lj475qbr-8f862b74d9c4231ef20a5964cad159c9 av-styling- av-img-linked avia-align-center  avia-builder-el-14  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'><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-10502 avia-img-lazy-loading-not-10502 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/Urban-Praprotnik-2.jpg\" alt='' title='Urban Praprotnik'  height=\"900\" width=\"800\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/Urban-Praprotnik-2.jpg 800w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/Urban-Praprotnik-2-267x300.jpg 267w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/Urban-Praprotnik-2-768x864.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/Urban-Praprotnik-2-627x705.jpg 627w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/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-15  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><strong>Trening in tekmovanja<\/strong><\/p>\n<p>Pri treningu je smiselno vaditi vse intenzivnosti napora. Lahkotni tek je za ogrevanje in iztek ter za spro\u0161\u010dujo\u010d dru\u017eabni ali potovalni tek, ko tempo sploh ni pomemben. Srednji napor je temelj vadbe na\u0161ih aerobnih zmo\u017enosti. V njem je smiselno opraviti najve\u010djo koli\u010dino teka. Jaz zelo rad te\u010dem v tej hitrosti, ki zahteva pravo nastavitev telesa in duha. Posku\u0161amo te\u010di \u010dim hitreje na \u010dim lahkotnej\u0161i na\u010din. Gre za pravi u\u017eitek v naporu, ki je tlakovan z dobro telesno pripravljenostjo. V tem obmo\u010dju obremenitve delamo kilometra\u017ee, tempo teke in intervalne teke. Pri tem pa ne pozabimo, da je tudi zelo visoka intenzivnost napora koristna. Ne moremo sicer narediti velike koli\u010dine tako hitrega teka, pa vendar je visoka zadihanost, ki jo pri tem izkusimo, ve\u010dplastno koristna. Vsaj enkrat na teden naredimo visoko intenziven intervalni trening.<\/p>\n<p>Ko tekmujemo na 10, 21 ali 42 km, tecimo v obo\u010dju med aerobnim in anaerobnim pragom. Odvisno od stopnje treniranost na dolo\u010deno razdaljo izberimo po\u010dasnej\u0161i ali pa hitrej\u0161i tek znotraj te srednje obremenitve in u\u017eivajmo.<\/p>\n<p>\u017delimo si torej primernega napora, ki bo na nas deloval negovalno, krepilno. Nenazadnje prav zaradi tega tudi te\u010demo, da dobro uporabimo lastne mo\u010di. Kajti kar uporabljamo krepimo, \u010desar ne uporabljamo pa izgubimo. Nenazadnje te\u010demo prav zato, da nam takrat, ko te\u010demo, ni prav lahko, a nam hkrati z vadbo postaja vse la\u017eje.<\/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-17  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-18  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>Hidracija preko hrane<\/strong><\/h2>\n<p><em>Pi\u0161e: Jasmina Kozina Praprotnik, teka\u0161ka trenerka INTERSPORT<\/em><\/p>\n<p>Mesec, ki je pred nami, je verjetno najbolj vro\u010d mesec med na\u0161imi pripravami, zato je dobro, da ga tako tudi vzamemo. Med telesno dejavnostjo se bomo potili bolj kot obi\u010dajno, potili se bomo pa tudi med po\u010ditkom. Zato dobro poslu\u0161ajmo svoje telo in takrat, ko smo \u017eejni, pijmo.<\/p>\n<p>Zelo modro pa je tudi, da poleti pove\u010damo koli\u010dino so\u010dne hrane, ki je je sedaj v izobilju in nam poleg potrebne teko\u010dine ponuja tudi vitamine in minerale. V obi\u010dajnih mesecih velja, da pribli\u017eno 30-% priporo\u010denega dnevnega vnosa vode, kar nanese pribli\u017eno pol litra, dobimo s hrano. Ta mesec pa lahko potreben pove\u010dan dele\u017e dvignemo tudi tako, da si vsaj dvakrat na dan, za kosilo in ve\u010derjo, pripravimo bogato skledo so\u010dne zelenjave in stro\u010dnic.<\/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-20  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-21  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-1af7b851fff141633137143dddcb21f6\">\n.avia-image-container.av-410d6cq-1af7b851fff141633137143dddcb21f6 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-410d6cq-1af7b851fff141633137143dddcb21f6 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-410d6cq-1af7b851fff141633137143dddcb21f6 av-styling- av-img-linked avia-align-center  avia-builder-el-22  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 trenerka INTERSPORT Jasmina Kozina Praprotnik'><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-10504 avia-img-lazy-loading-not-10504 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/tekaska-trenerka-INTERSPORT-Jasmina-Kozina-Praprotnik.jpg\" alt='' title='teka\u0161ka trenerka INTERSPORT Jasmina Kozina Praprotnik'  height=\"700\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/tekaska-trenerka-INTERSPORT-Jasmina-Kozina-Praprotnik.jpg 1000w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/tekaska-trenerka-INTERSPORT-Jasmina-Kozina-Praprotnik-300x210.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/tekaska-trenerka-INTERSPORT-Jasmina-Kozina-Praprotnik-768x538.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/tekaska-trenerka-INTERSPORT-Jasmina-Kozina-Praprotnik-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-23  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-24  el_after_av_hr  el_before_av_one_half  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>Za kosilo bi nam priporo\u010dila skledo kumari\u010dine solate, obogatene s trdo kuhanimi jaj\u010dki ali tofujem. Kumarica je\u00a097\u00a0%\u00a0voda, a je kljub temu bogata z\u00a0vitamini in\u00a0minerali. Ker je bazi\u010dna, uravnote\u017ea na\u0161e prebavne sokove, kar nam bo oboje pri\u0161lo zelo prav pri na\u0161i vadbi in po\u010ditku po njej.<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<div class='flex_column_table av-2d811ca-f19ffc2f4fbd3f55cfa05505f0aeca25 sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2d811ca-f19ffc2f4fbd3f55cfa05505f0aeca25\">\n.flex_column.av-2d811ca-f19ffc2f4fbd3f55cfa05505f0aeca25{\nwidth:48.75%;\nmargin-left:0;\n}\n#top .flex_column_table.av-equal-height-column-flextable.av-2d811ca-f19ffc2f4fbd3f55cfa05505f0aeca25 .av-flex-placeholder{\nwidth:2.5%;\n}\n<\/style>\n<div  class='flex_column av-2d811ca-f19ffc2f4fbd3f55cfa05505f0aeca25 av_one_half  avia-builder-el-26  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'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lj47m3hs-94e25261833e42d97ee19bee73da5cac\">\n.avia-image-container.av-lj47m3hs-94e25261833e42d97ee19bee73da5cac img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lj47m3hs-94e25261833e42d97ee19bee73da5cac .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lj47m3hs-94e25261833e42d97ee19bee73da5cac av-styling- av-img-linked avia-align-center  avia-builder-el-27  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='stro\u010dji fi\u017eol'><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-10506 avia-img-lazy-loading-not-10506 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/strocji-fizol.jpg\" alt='' title='stro\u010dji fi\u017eol'  height=\"800\" width=\"900\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/strocji-fizol.jpg 900w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/strocji-fizol-300x267.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/strocji-fizol-768x683.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/06\/strocji-fizol-705x627.jpg 705w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/a><\/div><\/div><\/div><\/div>\n<div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-27o3oei-b14128232c228ef3449211deba096fb1\">\n.flex_column.av-27o3oei-b14128232c228ef3449211deba096fb1{\nwidth:48.75%;\nmargin-left:0;\n}\n#top .flex_column_table.av-equal-height-column-flextable.av-27o3oei-b14128232c228ef3449211deba096fb1 .av-flex-placeholder{\nwidth:2.5%;\n}\n<\/style>\n<div  class='flex_column av-27o3oei-b14128232c228ef3449211deba096fb1 av_one_half  avia-builder-el-28  el_after_av_one_half  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>Za ve\u010derjo si pripravimo stro\u010dji fi\u017eol. Komur\u00a0kljub zunanji temperaturi ustreza topel obrok, ga lahko poje tudi toplega, sicer pa je odli\u010den hladen. Zabelimo ga z olj\u010dnim oljem, damo limonin sok, zeli\u0161\u010dno sol in \u010desen. Da bo obrok \u0161e bolj hranilen, dodajmo \u0161e avokado ali pa semena, na primer konopljina, ki bodo na\u0161emu telesu ponudila \u0161e dodatne dragocene omega 3 ma\u0161\u010dobne kisline. Stro\u010dji fi\u017eol nas bo oskrbel z beljakovinami, vitamini\u00a0A, C, K, B1, B2 in B3,\u00a0<strong>folno kislino<\/strong><strong>,\u00a0<\/strong><strong>kalcijem<\/strong><strong>,\u00a0<\/strong><strong>\u017eelezom<\/strong><strong>,\u00a0<\/strong><strong>kalijem, magnezijem, kar bo na\u0161im mi\u0161icam nudilo dobro podporo pri njihovi gradnji in obnovi.<\/strong><\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<div class='flex_column_table av-pvrlto-f88c25488c44036302b80c9663309207 sc-av_one_full av-equal-height-column-flextable'><div  class='flex_column av-pvrlto-f88c25488c44036302b80c9663309207 av_one_full  avia-builder-el-30  el_after_av_one_half  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-lk2av2t6-4486595e6e8313b3f76cbf3ade4a25e0 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong>\u00a0<\/strong><\/p>\n<p>Na polno u\u017eivajmo toploto prihajajo\u010dega meseca, hrana pa nas naj pri tem dobro podpira.<\/p>\n<p>Pa 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-32  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-33  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\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-74hray-fb151b40796b026c4754f8408e15e851\">\n.flex_column.av-74hray-fb151b40796b026c4754f8408e15e851{\nwidth:17.6%;\n}\n<\/style>\n<div  class='flex_column av-74hray-fb151b40796b026c4754f8408e15e851 av_one_fifth  avia-builder-el-35  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-36  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\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1ydmcqy-de25c4669016be6a63f9073e272bbb91\">\n.flex_column.av-1ydmcqy-de25c4669016be6a63f9073e272bbb91{\nwidth:17.6%;\nmargin-left:3%;\n}\n<\/style>\n<div  class='flex_column av-1ydmcqy-de25c4669016be6a63f9073e272bbb91 av_one_fifth  avia-builder-el-37  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-38  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\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1rgil8q-eca7dbd6358b65d05eaf208bc44647f4\">\n.flex_column.av-1rgil8q-eca7dbd6358b65d05eaf208bc44647f4{\nwidth:17.6%;\nmargin-left:3%;\n}\n<\/style>\n<div  class='flex_column av-1rgil8q-eca7dbd6358b65d05eaf208bc44647f4 av_one_fifth  avia-builder-el-39  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-40  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\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1153iay-99b4216a02254c7fe9d05f272065c604\">\n.flex_column.av-1153iay-99b4216a02254c7fe9d05f272065c604{\nwidth:17.6%;\nmargin-left:3%;\n}\n<\/style>\n<div  class='flex_column av-1153iay-99b4216a02254c7fe9d05f272065c604 av_one_fifth  avia-builder-el-41  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-42  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\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-uw5xyi-e10f99fac81a8f03b5bfefb4a35db7fb\">\n.flex_column.av-uw5xyi-e10f99fac81a8f03b5bfefb4a35db7fb{\nwidth:17.6%;\nmargin-left:3%;\n}\n<\/style>\n<div  class='flex_column av-uw5xyi-e10f99fac81a8f03b5bfefb4a35db7fb av_one_fifth  avia-builder-el-43  el_after_av_one_fifth  el_before_av_one_full  flex_column_div  column-top-margin'     ><div  class='avia-button-wrap av-lj484qtd-27f18e9a1412faecab631c1b5ffa14f4-wrap avia-button-center  avia-builder-el-44  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<div class='flex_column_table av-jbcdi4-5085fcff16310dbdae6f7c0f0a03ab44 sc-av_one_full av-equal-height-column-flextable'><div  class='flex_column av-jbcdi4-5085fcff16310dbdae6f7c0f0a03ab44 av_one_full  avia-builder-el-45  el_after_av_one_fifth  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-lk2j2tks-03a58f820dcc4241a6281981044e71eb '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><em>Prikazani so osnovni na\u010drta treninga. Pomembno pa je, da vsak vadi glede na svojo trenutno pripravljenost. \u010ce je na\u010drt preobse\u017een glede na va\u0161e dosedanjo koli\u010dino treninga, ga ustrezno prilagodite.<\/em><\/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-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-47  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-2g566ru-be18f1b06a57921afdace27cd7669404 sc-av_one_full av-equal-height-column-flextable'><div  class='flex_column av-2g566ru-be18f1b06a57921afdace27cd7669404 av_one_full  avia-builder-el-48  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>Drugi mesec priprav, bo v primeru, da trenira\u0161 za 29. Ljubljanski maraton, trajal od 19. julija do 19. avgusta 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 --><div class='flex_column_table av-22m7r3e-62e7f046f888b45f40c011469d0c1fed sc-av_one_half av-equal-height-column-flextable'><div  class='flex_column av-22m7r3e-62e7f046f888b45f40c011469d0c1fed av_one_half  avia-builder-el-50  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 8 do 10 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; 29 km<\/p>\n<\/div><\/section><\/div><\/p>\n<div class='av-flex-placeholder'><\/div><div  class='flex_column av-1u3jde2-321765ebdea9cb06a45cc133eef6809d av_one_half  avia-builder-el-52  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 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; 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-54  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 10 x 1 km s po\u010ditkom 1 min po\u010dasnej\u0161ega 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; 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; 32 km<\/p>\n<\/div><\/section><\/div>\n<div class='av-flex-placeholder'><\/div><div  class='flex_column av-lsl8x6-6fecfe7a8b8f5f594ef8804edb74e42a av_one_half  avia-builder-el-56  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 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; 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-58  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-59  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>Drugi mesec priprav, bo v primeru, da trenira\u0161 za 29. Ljubljanski maraton, trajal od 19. julija do 19. avgusta 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 --><div class='flex_column_table av-1ywqd9m-067ac7a2f866b0b6ba3b0e6cf4dbc0b4 sc-av_one_half av-equal-height-column-flextable'><div  class='flex_column av-1ywqd9m-067ac7a2f866b0b6ba3b0e6cf4dbc0b4 av_one_half  avia-builder-el-61  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 8 do 10 x 500 m 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 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; 15 km<\/p>\n<\/div><\/section><\/div><\/p>\n<div class='av-flex-placeholder'><\/div><div  class='flex_column av-1jwb7gq-3b67df4e939dba24b940e41d3d667591 av_one_half  avia-builder-el-63  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 14 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; 10 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-65  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 8 do 10 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; 16 km<\/p>\n<\/div><\/section><\/div>\n<div class='av-flex-placeholder'><\/div><div  class='flex_column av-vh6jm2-fdde9a73b4fa0fca526e8f71d7460185 av_one_half  avia-builder-el-67  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 16 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; 10 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-69  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-70  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>Drugi mesec priprav, bo v primeru, da trenira\u0161 za 29. Ljubljanski maraton, trajal od 19. julija do 19. avgusta 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 --><div class='flex_column_table av-4kez7l6-4688280f47dff53e7229ee5fa0af6963 sc-av_one_half av-equal-height-column-flextable'><div  class='flex_column av-4kez7l6-4688280f47dff53e7229ee5fa0af6963 av_one_half  avia-builder-el-72  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 7 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; 32 km<\/p>\n<\/div><\/section><\/div><\/p>\n<div class='av-flex-placeholder'><\/div><div  class='flex_column av-cwc6mi-fc9ee5879d0082a9a990cff88eedea5a av_one_half  avia-builder-el-74  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 20 x 500 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 3 x 6 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-2k2c2ay-eb02a176b778c4cbca159caf591cc6fc sc-av_one_half av-equal-height-column-flextable'><div  class='flex_column av-2k2c2ay-eb02a176b778c4cbca159caf591cc6fc av_one_half  avia-builder-el-76  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; 2x 8 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; 34 km<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<\/div><\/section><\/div>\n<div class='av-flex-placeholder'><\/div><div  class='flex_column av-1n6qboq-f75276f4881206614719f7eeb378d156 av_one_half  avia-builder-el-78  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 500 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; 3x 7 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-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-80  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-81  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>Drugi mesec priprav, bo v primeru, da trenira\u0161 za 29. Ljubljanski maraton, trajal od 19. julija do 19. avgusta 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 --><div class='flex_column_table av-22qk7t6-4079d9595ab4ab710ce02177cb171d34 sc-av_one_half av-equal-height-column-flextable'><div  class='flex_column av-22qk7t6-4079d9595ab4ab710ce02177cb171d34 av_one_half  avia-builder-el-83  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; 8 do 9 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 3 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; 18 km<\/p>\n<\/div><\/section><\/div><\/p>\n<div class='av-flex-placeholder'><\/div><div  class='flex_column av-1t5hdl6-4d69ed295046f9cd4d30969b60f80f33 av_one_half  avia-builder-el-85  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 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) + 5 km lahkotnega teka<\/p>\n<p>Petek: tempo teki &#8211; 4x 3 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-87  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 9 do 10 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; 3x 4 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; 18 km<\/p>\n<\/div><\/section><\/div>\n<div class='av-flex-placeholder'><\/div><div  class='flex_column av-j3q0sq-8f5ae3ac0c54eb36305a3ea5a7d971d5 av_one_half  avia-builder-el-89  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; 3x 4 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-91  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-92  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>Drugi mesec priprav, bo v primeru, da trenira\u0161 za 29. Ljubljanski maraton, trajal od 19. julija do 19. avgusta 2025.<\/p>\n<p>Primerno za teka\u0161ke za\u010detnike, ki bodo \u010dez 3 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 --><div class='flex_column_table av-20eht6y-f57e4c6505a81aa9a7b369c35d285e3e sc-av_one_half av-equal-height-column-flextable'><div  class='flex_column av-20eht6y-f57e4c6505a81aa9a7b369c35d285e3e av_one_half  avia-builder-el-94  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 45 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 50 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; 2 min tek (lahkoten tempo) + 30 sek hoja (to naj traja 60 min)<\/p>\n<\/div><\/section><\/div><\/p>\n<div class='av-flex-placeholder'><\/div><div  class='flex_column av-1pk865m-f20cbed49ac19f4398677ab3fafa9126 av_one_half  avia-builder-el-96  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 45 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 50 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; 2 min tek (lahkoten tempo) + 1 min hoja (to naj traja 1 uro in 10 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-98  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 50 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 55 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; 2 min tek (lahkoten tempo) + 1 min hoja\u00a0 (to naj traja 1 uro in 15 min)<\/p>\n<\/div><\/section><\/div>\n<div class='av-flex-placeholder'><\/div><div  class='flex_column av-m2y6ui-4a98e330bc288e36969c28aeb74555a2 av_one_half  avia-builder-el-100  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 50 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 55 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; 2 min tek (lahkoten tempo) + 1 min hoja (to naj traja 1 uro in 20 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-102  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-103  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-0ad6187c79244081b22438a2f7b4e7aa '   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\">copat 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<p>Vse za tek poi\u0161\u010di v spletni trgovini ali eni od 38 prodajaln INTERSPORT v Sloveniji, kjer ti poleg strokovnega nasveta prodajalcev opravljamo <a href=\"https:\/\/www.intersport.si\/corpo\/storitve\/\">\u0161tevilne storitve<\/a>, ki olaj\u0161ajo izbiro in nakup teka\u0161ke obutve, kot je <a href=\"https:\/\/www.intersport.si\/corpo\/storitve\/#analiza-stopal\">individualna analiza stopal<\/a>.<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n","protected":false},"excerpt":{"rendered":"<p>Nasveti 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":10499,"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-10492","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 tri mesece pred dalj\u0161im tekom<\/title>\n<meta name=\"description\" content=\"Nasveti 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\" 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