{"id":77465,"date":"2023-11-02T12:15:54","date_gmt":"2023-11-02T11:15:54","guid":{"rendered":"https:\/\/www.bezec.eu\/treningove-struktury-na-1-2-maraton-a-maraton\/"},"modified":"2023-11-23T08:21:14","modified_gmt":"2023-11-23T07:21:14","slug":"treningove-struktury-na-1-2-maraton-a-maraton","status":"publish","type":"post","link":"https:\/\/www.bezec.eu\/sk\/treningove-struktury-na-1-2-maraton-a-maraton\/","title":{"rendered":"Tr\u00e9ningov\u00e9 \u0161trukt\u00fary na 1\/2 marat\u00f3n a marat\u00f3n"},"content":{"rendered":"\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">V\u00fdkon v polmarat\u00f3ne alebo marat\u00f3ne si vy\u017eaduje nielen pevn\u00fa v\u00f4\u013eu, ale aj \u00fa\u010dinn\u00fd a dobre premyslen\u00fd tr\u00e9ningov\u00fd pl\u00e1n. Najlep\u0161\u00edmi tr\u00e9ningov\u00fdmi n\u00e1strojmi s\u00fa met\u00f3dy, ktor\u00e9 rozv\u00edjaj\u00fa va\u0161u r\u00fdchlos\u0165, vytrvalos\u0165 a schopnos\u0165 udr\u017ea\u0165 tempo dlh\u0161\u00ed \u010das. V tomto \u010dl\u00e1nku v\u00e1m predstav\u00edme naj\u00fa\u010dinnej\u0161ie tr\u00e9ningov\u00e9 n\u00e1stroje pre tieto dlhodob\u00e9 preteky &#8211; od najvy\u0161\u0161ej r\u00fdchlosti a\u017e po v\u0161eobecn\u00fa vytrvalos\u0165. S t\u00fdmito osved\u010den\u00fdmi met\u00f3dami budete pripraven\u00ed na v\u00fdzvu, ktor\u00fa predstavuje 1\/2 marat\u00f3n alebo marat\u00f3n!<\/p>\n<\/blockquote>\n\n<p class=\"wp-block-paragraph\"><strong>1. MR (maxim\u00e1lna r\u00fdchlos\u0165):<\/strong><\/p>\n\n<p class=\"wp-block-paragraph\">Tento tr\u00e9ningov\u00fd prvok je k\u013e\u00fa\u010dov\u00fd pre rozvoj maxim\u00e1lnej r\u00fdchlosti pri behu. Jeho hlavn\u00fdm cie\u013eom je dosiahnu\u0165 \u010do najvy\u0161\u0161iu r\u00fdchlos\u0165 pri stabilnom tempe. Na dosiahnutie tohto cie\u013ea sa vykon\u00e1vaj\u00fa opakovan\u00e9 jazdy po 200-300-metrov\u00fdch \u00fasekoch s kr\u00e1tkymi 100-metrov\u00fdmi intervalmi. Tento tr\u00e9ning posil\u0148uje svalov\u00fa silu a v\u00fdbu\u0161nos\u0165 a je vhodn\u00fd pre \u0161print\u00e9rov a na krat\u0161ie vzdialenosti.<\/p>\n\n<p class=\"wp-block-paragraph\"><strong>2. TR (Tempo Rate):<\/strong><\/p>\n\n<p class=\"wp-block-paragraph\">Tempov\u00fd tr\u00e9ning sa zameriava na rozvoj r\u00fdchlostn\u00e9ho charakteru behu, ktor\u00fd by mal zodpoveda\u0165 tempu pretekov na 5 km alebo 10 km. D\u00f4raz sa kladie na udr\u017eiavanie kon\u0161tantn\u00e9ho tempa po\u010das dlh\u0161\u00edch \u00fasekov. Be\u017eia sa opakovan\u00e9 \u00faseky dlh\u00e9 1 km s kr\u00e1tkymi medzi\u010dasmi. Tento tr\u00e9ning zlep\u0161uje aer\u00f3bnu kapacitu a vytrvalos\u0165 a je vhodn\u00fd na stredn\u00e9 a dlh\u00e9 vzdialenosti.<\/p>\n\n<p class=\"wp-block-paragraph\"><strong>3. IT (intervalov\u00fd tr\u00e9ning):<\/strong><\/p>\n\n<p class=\"wp-block-paragraph\">Intervalov\u00fd tr\u00e9ning je ve\u013emi \u00fa\u010dinn\u00fd na rozvoj r\u00fdchlosti a vytrvalosti. Be\u017eia sa opakovan\u00e9 \u00faseky dlh\u00e9 400 metrov s kr\u00e1tkymi medzi\u010dasmi. Intenzita behu je vysok\u00e1, tak\u017ee intervaly s\u00fa kr\u00e1tke a intenz\u00edvne. Tento tr\u00e9ning zlep\u0161uje anaer\u00f3bnu kapacitu a schopnos\u0165 zvl\u00e1dnu\u0165 vysoko intenz\u00edvne \u00fasilie. Je vhodn\u00fd na stredne dlh\u00e9 preteky.<\/p>\n\n<p class=\"wp-block-paragraph\"><strong>4. ST (Special Tempo):<\/strong><\/p>\n\n<p class=\"wp-block-paragraph\">K\u013e\u00fa\u010dom k zlep\u0161eniu marat\u00f3nskeho tempa je \u0161peci\u00e1lne tempo. Be\u017eia sa opakovan\u00e9 \u00faseky dlh\u00e9 3-6 km s medzistanicami. Zmeny tempa m\u00f4\u017eu by\u0165 mierne alebo stup\u0148ovit\u00e9. Cie\u013eom je dosiahnu\u0165 priemern\u00e9 tempo zodpovedaj\u00face pl\u00e1novan\u00e9mu tempu marat\u00f3nu. Tento tr\u00e9ning rozv\u00edja schopnos\u0165 udr\u017ea\u0165 vy\u0161\u0161ie tempo na dlh\u00e9 vzdialenosti.<\/p>\n\n<p class=\"wp-block-paragraph\"><strong>5. TV (Tempo v\u00fddr\u017e):<\/strong><\/p>\n\n<p class=\"wp-block-paragraph\">Tempov\u00fd vytrvalostn\u00fd tr\u00e9ning sa zameriava na rozvoj vytrvalosti vo vy\u0161\u0161om ako marat\u00f3nskom tempe. Be\u017eia sa s\u00favisl\u00e9 \u00faseky dlh\u0161ie ako 6 km a a\u017e do 20 km. Intenzita behu je vy\u0161\u0161ia ako pri be\u017enom tr\u00e9ningu na dlh\u00e9 vzdialenosti. Tento tr\u00e9ning posil\u0148uje kardiovaskul\u00e1rny syst\u00e9m a vytrvalos\u0165 a je vhodn\u00fd na marat\u00f3ny a ultramarat\u00f3ny.<\/p>\n\n<p class=\"wp-block-paragraph\"><strong>6. OV (v\u0161eobecn\u00e1 vytrvalos\u0165):<\/strong><\/p>\n\n<p class=\"wp-block-paragraph\">Tr\u00e9ning v\u0161eobecnej vytrvalosti sl\u00fa\u017ei na rozvoj z\u00e1kladnej vytrvalosti. Dlh\u0161ie s\u00favisl\u00e9 \u00faseky sa jazdia pl\u00e1novan\u00fdm tempom, ktor\u00e9 sa m\u00f4\u017ee zv\u00fd\u0161i\u0165. Celkov\u00fd objem tr\u00e9ningu sa pohybuje od 12 do 30 km. Tento tr\u00e9ning je ide\u00e1lny pre za\u010diato\u010dn\u00edkov a be\u017ecov, ktor\u00ed chc\u00fa posilni\u0165 svoj z\u00e1kladn\u00fd be\u017eeck\u00fd v\u00fdkon.<\/p>\n\n<p class=\"wp-block-paragraph\"><strong>7. OV2 (v\u0161eobecn\u00e1 vytrvalos\u0165 2):<\/strong><\/p>\n\n<p class=\"wp-block-paragraph\">V\u0161eobecn\u00e1 vytrvalos\u0165 2 je zameran\u00e1 najm\u00e4 na regener\u00e1ciu a odpo\u010dinok po n\u00e1ro\u010dnej\u0161\u00edch tr\u00e9ningoch. Zah\u0155\u0148a klusanie medzi \u00faseky, klusanie a cv\u00e1lanie pred a po intenz\u00edvnom tr\u00e9ningu a klusanie na zotavenie. Tento tr\u00e9ning je d\u00f4le\u017eit\u00fd na obnovenie energie a zn\u00ed\u017eenie rizika nadmern\u00e9ho za\u0165a\u017eenia.<\/p>\n\n<p class=\"wp-block-paragraph\">Pr\u00edprava na 1\/2 marat\u00f3n alebo marat\u00f3n si vy\u017eaduje systematick\u00fd a tvrd\u00fd tr\u00e9ning. K\u013e\u00fa\u010dom k dosiahnutiu tohto cie\u013ea je dodr\u017eiavanie pravideln\u00e9ho tr\u00e9ningov\u00e9ho re\u017eimu, trpezlivos\u0165 pri dosahovan\u00ed be\u017eeck\u00fdch cie\u013eov a d\u00f4sledn\u00e1 regener\u00e1cia a odpo\u010dinok. Najd\u00f4le\u017eitej\u0161ie je spr\u00e1vne zostavi\u0165 r\u00f4zne tr\u00e9ningov\u00e9 \u0161trukt\u00fary, ktor\u00e9 najlep\u0161ie vyhovuj\u00fa va\u0161im individu\u00e1lnym cie\u013eom a aktu\u00e1lnej kondi\u010dnej \u00farovni. <\/p>\n\n<p class=\"wp-block-paragraph\">Nezabudnite, \u017ee ka\u017ed\u00fd be\u017eec je jedine\u010dn\u00fd a v\u00e1\u0161 tr\u00e9ningov\u00fd pl\u00e1n by mal by\u0165 navrhnut\u00fd tak, aby \u010do najlep\u0161ie vyhovoval va\u0161ej kond\u00edcii a v\u00fdkonnostn\u00fdm mo\u017enostiam. Ak m\u00e1te trpezlivos\u0165, pevn\u00fa v\u00f4\u013eu a osobn\u00fd tr\u00e9ningov\u00fd pl\u00e1n, ur\u010dite dosiahnete svoj cie\u013e na jednej z t\u00fdchto dvoch trat\u00ed.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>V\u00fdkon v polmarat\u00f3ne alebo marat\u00f3ne si vy\u017eaduje nielen pevn\u00fa v\u00f4\u013eu, ale aj \u00fa\u010dinn\u00fd a dobre premyslen\u00fd tr\u00e9ningov\u00fd pl\u00e1n. Najlep\u0161\u00edmi tr\u00e9ningov\u00fdmi n\u00e1strojmi s\u00fa met\u00f3dy, ktor\u00e9 rozv\u00edjaj\u00fa va\u0161u r\u00fdchlos\u0165, vytrvalos\u0165 a schopnos\u0165 udr\u017ea\u0165 tempo dlh\u0161\u00ed \u010das. V tomto \u010dl\u00e1nku v\u00e1m predstav\u00edme naj\u00fa\u010dinnej\u0161ie tr\u00e9ningov\u00e9 n\u00e1stroje pre tieto dlhodob\u00e9 preteky &#8211; od najvy\u0161\u0161ej r\u00fdchlosti a\u017e po v\u0161eobecn\u00fa vytrvalos\u0165. S [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":77267,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1935],"tags":[1928],"class_list":["post-77465","post","type-post","status-publish","format-standard","has-post-thumbnail","category-trening-bezca","tag-00123-sk"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v22.4 (Yoast SEO v23.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tr\u00e9ningov\u00e9 \u0161trukt\u00fary na 1\/2 marat\u00f3n a marat\u00f3n - bezec.eu<\/title>\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.bezec.eu\/sk\/treningove-struktury-na-1-2-maraton-a-maraton\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tr\u00e9ningov\u00e9 \u0161trukt\u00fary na 1\/2 marat\u00f3n a marat\u00f3n\" \/>\n<meta property=\"og:description\" content=\"V\u00fdkon v polmarat\u00f3ne alebo marat\u00f3ne si vy\u017eaduje nielen pevn\u00fa v\u00f4\u013eu, ale aj \u00fa\u010dinn\u00fd a dobre premyslen\u00fd tr\u00e9ningov\u00fd pl\u00e1n. Najlep\u0161\u00edmi tr\u00e9ningov\u00fdmi n\u00e1strojmi s\u00fa met\u00f3dy, ktor\u00e9 rozv\u00edjaj\u00fa va\u0161u r\u00fdchlos\u0165, vytrvalos\u0165 a schopnos\u0165 udr\u017ea\u0165 tempo dlh\u0161\u00ed \u010das. V tomto \u010dl\u00e1nku v\u00e1m predstav\u00edme naj\u00fa\u010dinnej\u0161ie tr\u00e9ningov\u00e9 n\u00e1stroje pre tieto dlhodob\u00e9 preteky &#8211; od najvy\u0161\u0161ej r\u00fdchlosti a\u017e po v\u0161eobecn\u00fa vytrvalos\u0165. 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