{"id":1097,"date":"2018-05-07T14:55:12","date_gmt":"2018-05-07T12:55:12","guid":{"rendered":"https:\/\/www.intersport.si\/blog\/?p=1097"},"modified":"2022-02-23T14:09:38","modified_gmt":"2022-02-23T13:09:38","slug":"s-pravilnim-urnikom-se-pripravite-za-vas-prvi-daljsi-tek","status":"publish","type":"post","link":"https:\/\/www.intersport.si\/blog\/2018\/05\/s-pravilnim-urnikom-se-pripravite-za-vas-prvi-daljsi-tek\/","title":{"rendered":"S pravilnim urnikom se pripravite za va\u0161 prvi dalj\u0161i tek"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf\">\n.flex_column.av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf av_one_full  avia-builder-el-0  el_before_av_image  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><p><section  class='av_textblock_section av-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Kljub temu da je do va\u0161ega prvega teka\u0161kega izziva \u0161e kar nekaj mesecev, verjetno \u017ee ob\u010dutite tekmovalni adrenalin. A trening za maraton je po\u010dasen proces, ki zahteva precej \u010dasa, predanosti in skrbnih priprav. Klju\u010d do uspeha je program treninga, ki se vklaplja v va\u0161o dnevno rutino in vam pomaga pri vzdr\u017eevanju motivacije.<\/p>\n<p>Ne glede na to, katere razdalje se boste lotili, za\u010dnite s tedenskim urnikom, ki se ga natan\u010dno dr\u017eite. Program pa naj vklju\u010duje vsaj \u0161tiri treninge na teden. Program naj vsebuje naslednje:<\/p>\n<ul>\n<li>Tek s srednjo hitrostjo na kratki ali srednje dolgi razdalji<\/li>\n<li>En dolg tek<\/li>\n<li>Spro\u0161\u010deni po\u010dasni tek<\/li>\n<li>Hitrej\u0161i tek ali intervalni trening, tempo tek, tek v klanec in druge vaje, s katerimi boste pove\u010dali zmogljivost va\u0161ega sr\u010dno-\u017eilnega sistema.<\/li>\n<\/ul>\n<p>Kombiniranje razli\u010dnih na\u010dinov vam bo pomagalo pri napredku in pri uresni\u010devanju zastavljenih ciljev.<\/p>\n<h2>\u00a0Nasveti za trening teka na 10 km<\/h2>\n<p>\u010cestitamo, odlo\u010dili ste se prete\u010di deset kilometrov in se zavezali programu treninga.<\/p>\n<p>Natan\u010dno sledenje treningu je zelo pomembno. Hkrati pa po\u010dasi prihaja \u010das, ko boste za\u010deli te\u010di dalj\u0161e razdalje in v trening vklju\u010dili \u0161e druge vsebine. Priporo\u010dljivo je, da prete\u010deno razdaljo vsak teden pove\u010date za 10 odstotkov. To je povsem realen in zdrav cilj.<\/p>\n<p>A tudi trening teka na 10 kilometrov je lahko naporen. Zato nikakor ne pozabite na regeneracijo in po\u010ditek. Zelo priporo\u010dljivo je tudi ob\u010dasno ukvarjanje z drugimi \u0161porti, na primer z jogo, pohodni\u0161tvom, kolesarjenjem, plavanjem in borilnimi ve\u0161\u010dinami. S tem boste ohranili ob\u010dutek aktivnosti, hkrati pa boste razbremenili teka\u0161ke mi\u0161ice in jih na ta na\u010din regenerirali.<\/p>\n<h2>Na kaj je treba misliti, ko se odlo\u010dite za prehod na maraton<\/h2>\n<p>Priprave na maraton so nekaj povsem drugega kot tek na 5, 10 ali 21 kilometrov. Treba je najti na\u010din treninga, ki vam ustreza. Za teke med 5 in 20 kilometrov se je mo\u017eno pripraviti v desetih tednih. Za maraton pa se je treba pripravljati vse leto. Zelo priporo\u010dljiva je tudi udele\u017eba na nekaj tekmovanjih s kraj\u0161o razdaljo, na katerih boste okrepili va\u0161o samozavest ter se fizi\u010dno in psihi\u010dno pripravili na va\u0161 prvi maraton.<\/p>\n<p>Zelo pomembno je, da se dr\u017eite programa treninga, ne glede na to, ali se pripravljate na maraton ali na kraj\u0161o razdaljo. To vam bo kasneje pomagalo, tudi ko se boste prvi\u010d podali na 42-kilometersko preizku\u0161njo.<\/p>\n<\/div><\/section><br \/>\n<div  class='avia-button-wrap av-av_button-1079476f0cda31fd766ae27c6ffe74cd-wrap avia-button-center  avia-builder-el-2  el_after_av_textblock  avia-builder-el-last '><a href=\"https:\/\/www.intersport.si\/sporti\/tek\" class=\"avia-button av-av_button-1079476f0cda31fd766ae27c6ffe74cd av-link-btn avia-icon_select-no avia-size-medium avia-position-center avia-color-blue\" target=\"_blank\" rel=\"noopener noreferrer\"><span class='avia_iconbox_title' >Poglej ponudbo za teka\u010de<\/span><\/a><\/div><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-7493a4946a14c16a366e7cb81f38c7eb\">\n.avia-image-container.av-av_image-7493a4946a14c16a366e7cb81f38c7eb img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-7493a4946a14c16a366e7cb81f38c7eb .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-7493a4946a14c16a366e7cb81f38c7eb av-styling- avia-align-center  avia-builder-el-3  el_after_av_one_full  avia-builder-el-last '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-1098 avia-img-lazy-loading-not-1098 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/05\/blog-6.jpg\" alt='Kako se pripraviti za prvi dalj\u0161i tek?' title='Kako se pripraviti za prvi dalj\u0161i tek?'  height=\"667\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/05\/blog-6.jpg 1000w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/05\/blog-6-300x200.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/05\/blog-6-768x512.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/05\/blog-6-705x470.jpg 705w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/05\/blog-6-450x300.jpg 450w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kljub temu da je do va\u0161ega prvega teka\u0161kega izziva \u0161e kar nekaj mesecev, verjetno \u017ee ob\u010dutite tekmovalni adrenalin. A trening za maraton je po\u010dasen proces, ki zahteva precej \u010dasa, predanosti in skrbnih priprav.<\/p>\n","protected":false},"author":5,"featured_media":1098,"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],"class_list":["post-1097","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tek","tag-nasveti-za-tekace"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>S pravilnim urnikom se pripravite za va\u0161 prvi dalj\u0161i tek - Intersport Blog SLO<\/title>\n<meta name=\"description\" content=\"Kako se pripraviti za prvi dalj\u0161i tek? Pripravite se na va\u0161 prvi tek na 5 ali 10 kilometrov. Intersport vam pri tem pomaga z nasveti in vam svetuje, kako trenirati za va\u0161 prvi maraton. Ob\u010dutite napredek od prvega lahkotnega teka po sose\u0161\u010dini do dalj\u0161ih razdalj in polnega maratona.\" \/>\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\/2018\/05\/s-pravilnim-urnikom-se-pripravite-za-vas-prvi-daljsi-tek\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"S pravilnim urnikom se pripravite za va\u0161 prvi dalj\u0161i tek - Intersport Blog SLO\" \/>\n<meta property=\"og:description\" content=\"Kako se pripraviti za prvi dalj\u0161i tek? Pripravite se na va\u0161 prvi tek na 5 ali 10 kilometrov. Intersport vam pri tem pomaga z nasveti in vam svetuje, kako trenirati za va\u0161 prvi maraton. Ob\u010dutite napredek od prvega lahkotnega teka po sose\u0161\u010dini do dalj\u0161ih razdalj in polnega maratona.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.intersport.si\/blog\/2018\/05\/s-pravilnim-urnikom-se-pripravite-za-vas-prvi-daljsi-tek\/\" \/>\n<meta property=\"og:site_name\" content=\"Intersport Blog SLO\" \/>\n<meta property=\"article:published_time\" content=\"2018-05-07T12:55:12+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-02-23T13:09:38+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/05\/blog-6.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\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=\"3 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.intersport.si\/blog\/2018\/05\/s-pravilnim-urnikom-se-pripravite-za-vas-prvi-daljsi-tek\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.intersport.si\/blog\/2018\/05\/s-pravilnim-urnikom-se-pripravite-za-vas-prvi-daljsi-tek\/\"},\"author\":{\"name\":\"Barbara\",\"@id\":\"https:\/\/www.intersport.si\/blog\/#\/schema\/person\/1f1cfd1d1a90b7e7afdc6b683d880e3f\"},\"headline\":\"S pravilnim urnikom se pripravite za va\u0161 prvi dalj\u0161i tek\",\"datePublished\":\"2018-05-07T12:55:12+00:00\",\"dateModified\":\"2022-02-23T13:09:38+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.intersport.si\/blog\/2018\/05\/s-pravilnim-urnikom-se-pripravite-za-vas-prvi-daljsi-tek\/\"},\"wordCount\":564,\"commentCount\":0,\"image\":{\"@id\":\"https:\/\/www.intersport.si\/blog\/2018\/05\/s-pravilnim-urnikom-se-pripravite-za-vas-prvi-daljsi-tek\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/05\/blog-6.jpg\",\"keywords\":[\"nasveti za teka\u010de\"],\"articleSection\":[\"Tek\"],\"inLanguage\":\"sl-SI\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.intersport.si\/blog\/2018\/05\/s-pravilnim-urnikom-se-pripravite-za-vas-prvi-daljsi-tek\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.intersport.si\/blog\/2018\/05\/s-pravilnim-urnikom-se-pripravite-za-vas-prvi-daljsi-tek\/\",\"url\":\"https:\/\/www.intersport.si\/blog\/2018\/05\/s-pravilnim-urnikom-se-pripravite-za-vas-prvi-daljsi-tek\/\",\"name\":\"S pravilnim urnikom se pripravite za va\u0161 prvi dalj\u0161i tek - Intersport Blog SLO\",\"isPartOf\":{\"@id\":\"https:\/\/www.intersport.si\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.intersport.si\/blog\/2018\/05\/s-pravilnim-urnikom-se-pripravite-za-vas-prvi-daljsi-tek\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.intersport.si\/blog\/2018\/05\/s-pravilnim-urnikom-se-pripravite-za-vas-prvi-daljsi-tek\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/05\/blog-6.jpg\",\"datePublished\":\"2018-05-07T12:55:12+00:00\",\"dateModified\":\"2022-02-23T13:09:38+00:00\",\"author\":{\"@id\":\"https:\/\/www.intersport.si\/blog\/#\/schema\/person\/1f1cfd1d1a90b7e7afdc6b683d880e3f\"},\"description\":\"Kako se pripraviti za prvi dalj\u0161i tek? 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Pripravite se na va\u0161 prvi tek na 5 ali 10 kilometrov. Intersport vam pri tem pomaga z nasveti in vam svetuje, kako trenirati za va\u0161 prvi maraton. 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