{"id":77585,"date":"2023-11-01T22:55:35","date_gmt":"2023-11-01T21:55:35","guid":{"rendered":"https:\/\/www.bezec.eu\/ako-trenovat-na-jesen-premia-b\/"},"modified":"2023-11-23T08:33:49","modified_gmt":"2023-11-23T07:33:49","slug":"ako-trenovat-na-jesen-premia-b","status":"publish","type":"post","link":"https:\/\/www.bezec.eu\/sk\/ako-trenovat-na-jesen-premia-b\/","title":{"rendered":"Ako tr\u00e9nova\u0165 na jese\u0148? (pr\u00e9mia B+)"},"content":{"rendered":"\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Jesenn\u00e1 pr\u00edprava by mala by\u0165 logick\u00fdm pokra\u010dovan\u00edm letnej pr\u00edpravy. \u010ci u\u017e ste cez leto pretekali, oddychovali alebo sk\u00f4r jazdili na bicykli s rodinou, musia z toho vych\u00e1dza\u0165 va\u0161e tr\u00e9ningov\u00e9 a ur\u010dite aj pretek\u00e1rske pl\u00e1ny na jese\u0148. \u00da\u010dinn\u00fd tr\u00e9ningov\u00fd pl\u00e1n by mal zoh\u013ead\u0148ova\u0165 va\u0161u aktu\u00e1lnu fyzick\u00fa kond\u00edciu a zru\u010dnosti, ktor\u00e9 ste si po\u010das leta osvojili alebo udr\u017eali. Je tie\u017e d\u00f4le\u017eit\u00e9 by\u0165 prisp\u00f4sobiv\u00fd a flexibiln\u00fd, aby ste predi\u0161li zraneniam a zabezpe\u010dili, \u017ee v\u00e1\u0161 jesenn\u00fd program bude pre va\u0161e telo prospe\u0161n\u00fd a pr\u00edjemn\u00fd.<\/p>\n<\/blockquote>\n\n<div style=\"position:relative;padding-top:max(60%,324px);width:100%;height:0;\"><iframe style=\"position:absolute;border:none;width:100%;height:100%;left:0;top:0;\" data-src=\"https:\/\/online.fliphtml5.com\/ptcav\/wcdd\/#p=56\" seamless=\"seamless\" scrolling=\"no\" frameborder=\"0\" allowtransparency=\"true\" allowfullscreen=\"true\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe><\/div>\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-width wp-block-button__width-100\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/zfrmz.eu\/bijgmeUS7DgoQ2B9cjYV\">Zaregistrujte sa na bezplatn\u00e9 predplatn\u00e9 \u010dasopisu Be\u017eec+<\/a><\/div>\n<\/div>\n\n<p>Ako viete, \u010do je pre v\u00e1s zvl\u00e1dnute\u013en\u00e9? Na za\u010diatku jesennej sez\u00f3ny z\u00e1le\u017e\u00ed na tom, kam v\u00e1s posunie va\u0161e letn\u00e9 \u00fasilie. T\u00ed, ktor\u00ed behaj\u00fa, aby mohli s\u00fa\u0165a\u017ei\u0165, si v\u017edy stanovia konkr\u00e9tny cie\u013e a pripravia si tr\u00e9ningov\u00fd pl\u00e1n pod\u013ea toho, ko\u013eko \u010dasu im zost\u00e1va do \u0161tartu. Je v\u0161ak d\u00f4le\u017eit\u00e9 zvoli\u0165 si cie\u013e, ktor\u00fd je pre n\u00e1s dosiahnute\u013en\u00fd. Pr\u00e1ve s t\u00fdm by som v\u00e1m chcel t\u00fato jese\u0148 trochu pom\u00f4c\u0165.<\/p>\n\n<p><strong>Ak ste cez leto: pretekalo sa najm\u00e4 na 5 km a 10 km tratiach<\/strong><\/p>\n\n<p>M\u00e1te \u0161ancu na osobn\u00fd rekord v 1\/2 marat\u00f3ne a marat\u00f3n dokon\u010d\u00edte. Po kr\u00e1tkych letn\u00fdch pretekoch s\u00fa va\u0161e nohy pripraven\u00e9 na r\u00fdchly jesenn\u00fd fini\u0161. R\u00fdchly beh za\u0165a\u017euje pohybov\u00fd apar\u00e1t, a t\u00fdm pripravuje telo na n\u00e1ro\u010dn\u00fd tr\u00e9ning zameran\u00fd na r\u00fdchle prekon\u00e1vanie dlh\u0161\u00edch vzdialenost\u00ed. Okrem toho kr\u00e1tke preteky zvy\u0161uj\u00fa kadenciu na akejko\u013evek trati.<\/p>\n\n<p><strong>K\u013d\u00da\u010cOV\u00dd TR\u00c9NING:<\/strong> dlh\u00fd beh s r\u00fdchlym fini\u0161om. Aby ste si udr\u017eali r\u00fdchlos\u0165 a zv\u00fd\u0161ili tr\u00e9ningov\u00fd objem, odbehnite posledn\u00fdch 25-40 % dlh\u00e9ho behu svoj\u00edm pretek\u00e1rskym tempom na polmarat\u00f3n. Ak sa c\u00edtite dobre, robte to takto pri ka\u017edom dlhom behu. Ak v\u0161ak potrebujete 2-3 dni na zotavenie, ka\u017ed\u00fd druh\u00fd alebo tret\u00ed dlh\u00fd beh ukon\u010dite r\u00fdchlo.<\/p>\n\n<p><br\/><\/p>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"870\" height=\"600\" data-src=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/Snimek-obrazovky-2023-11-01-v-22.52.44.png\" alt=\"\" class=\"wp-image-76271 lazyload\" data-srcset=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/Snimek-obrazovky-2023-11-01-v-22.52.44.png 870w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/Snimek-obrazovky-2023-11-01-v-22.52.44-300x207.png 300w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/Snimek-obrazovky-2023-11-01-v-22.52.44-768x530.png 768w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/Snimek-obrazovky-2023-11-01-v-22.52.44-150x103.png 150w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/Snimek-obrazovky-2023-11-01-v-22.52.44-218x150.png 218w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/Snimek-obrazovky-2023-11-01-v-22.52.44-436x300.png 436w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/Snimek-obrazovky-2023-11-01-v-22.52.44-600x414.png 600w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/Snimek-obrazovky-2023-11-01-v-22.52.44-696x480.png 696w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/Snimek-obrazovky-2023-11-01-v-22.52.44-609x420.png 609w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/Snimek-obrazovky-2023-11-01-v-22.52.44-100x70.png 100w\" data-sizes=\"auto, (max-width: 870px) 100vw, 870px\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 870px; --smush-placeholder-aspect-ratio: 870\/600;\" \/><noscript><img loading=\"lazy\" decoding=\"async\" width=\"870\" height=\"600\" src=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/Snimek-obrazovky-2023-11-01-v-22.52.44.png\" alt=\"\" class=\"wp-image-76271\" srcset=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/Snimek-obrazovky-2023-11-01-v-22.52.44.png 870w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/Snimek-obrazovky-2023-11-01-v-22.52.44-300x207.png 300w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/Snimek-obrazovky-2023-11-01-v-22.52.44-768x530.png 768w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/Snimek-obrazovky-2023-11-01-v-22.52.44-150x103.png 150w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/Snimek-obrazovky-2023-11-01-v-22.52.44-218x150.png 218w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/Snimek-obrazovky-2023-11-01-v-22.52.44-436x300.png 436w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/Snimek-obrazovky-2023-11-01-v-22.52.44-600x414.png 600w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/Snimek-obrazovky-2023-11-01-v-22.52.44-696x480.png 696w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/Snimek-obrazovky-2023-11-01-v-22.52.44-609x420.png 609w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/Snimek-obrazovky-2023-11-01-v-22.52.44-100x70.png 100w\" sizes=\"auto, (max-width: 870px) 100vw, 870px\" \/><\/noscript><\/figure>\n\n<p><strong>KE\u010e STE CEZ LETO: <\/strong><\/p>\n\n<p><strong>behali 3-4x t\u00fd\u017edenne 6 km a viac.<\/strong><\/p>\n\n<p>M\u00e1te \u0161ancu zabehn\u00fa\u0165 r\u00fdchlu desiatku a dokon\u010di\u0165 polmarat\u00f3n. Nem\u00e1te dostatok kilometrov na r\u00fdchly polmarat\u00f3n a nem\u00e1te dostato\u010dn\u00fa r\u00fdchlos\u0165 na 5 km. M\u00f4\u017eete v\u0161ak tr\u00e9nova\u0165 a absolvova\u0165 ak\u00fako\u013evek vzdialenos\u0165 a\u017e po polmarat\u00f3n. Ak je va\u0161\u00edm cie\u013eom nie\u010do r\u00fdchle, napl\u00e1nujte si, \u017ee sa na konci jesennej sez\u00f3ny pok\u00fasite zlep\u0161i\u0165 svoj osobn\u00fd rekord na 10 km.<br\/><\/p>\n\n<p><strong>K\u013d\u00da\u010cOV\u00dd TR\u00c9NING:<\/strong> fartlek. Fartlek nie je o \u010dase ani<br\/>o r\u00fdchlosti. Sk\u00faste to 6-8-kr\u00e1t po dobu 1 min\u00faty<br\/>v tempe striedaj\u00facom sa s 1 min\u00fatou vo\u013ena. R\u00fdchle \u00faseky za\u010dnite svoj\u00edm pretek\u00e1rskym tempom na 10 km a postupne zr\u00fdch\u013eujte a\u017e na svoju pretek\u00e1rsku r\u00fdchlos\u0165 na 5 km. Postupne predl\u017eujte tr\u00e9ning tak, aby celkov\u00fd s\u00fa\u010det \u00fasekov v tempe d\u00e1val 15-20 min\u00fat.<\/p>\n\n<p><strong>AK STE CEZ LETO: hlavne jazdili na bicykli a pl\u00e1vali<\/strong><\/p>\n\n<p>Zvl\u00e1dnete p\u00e4\u0165ku a mo\u017eno aj desiatku. Ste fit, ale nie dostato\u010dne na to, aby ste mohli riadne preteka\u0165. Va\u0161e svaly a kosti nedok\u00e1\u017eu zvl\u00e1dnu\u0165 to, \u010do va\u0161e p\u013e\u00faca a srdce, tak\u017ee sa m\u00f4\u017eete \u013eahko pre\u0165a\u017ei\u0165 a zrani\u0165. Ke\u010f pretek, tak na kr\u00e1tkej trati a v \u017eiadnom pr\u00edpade nie na doraz.<br\/><\/p>\n\n<p><strong>K\u013d\u00da\u010cOV\u00dd TR\u00c9NING:<\/strong> beh + crossov\u00fd tr\u00e9ning. Postupne me\u0148te pomer behu a crossov\u00e9ho tr\u00e9ningu v prospech behu. Prv\u00e9 dva t\u00fd\u017edne behajte 2-3x t\u00fd\u017edenne<br\/>v miernom tempe 15-20 min\u00fat a k tomu 2-3 dni jazdite na bicykli, pl\u00e1vajte alebo robte in\u00fd vhodn\u00fd doplnkov\u00fd \u0161port. Po dvoch t\u00fd\u017ed\u0148och pridajte jeden de\u0148 behu a odoberte jeden de\u0148 kr\u00ed\u017eov\u00e9ho tr\u00e9ningu. Postupne predl\u017eujte d\u013a\u017eku be\u017eeck\u00fdch tr\u00e9ningov o 5-10 min\u00fat t\u00fd\u017edenne, k\u00fdm nedosiahnete objem, ktor\u00fd ste dosiahli na za\u010diatku leta.<\/p>\n\n<p><strong>AK STE NEROBILI NI\u010c<\/strong><\/p>\n\n<p>Za\u010dnite s r\u00fdchlou ch\u00f4dzou a technikou behu 5:1, pri ktorej p\u00e4\u0165 min\u00fat pomaly be\u017e\u00edte a jednu min\u00fatu idete. Ka\u017ed\u00fd be\u017eec a ka\u017ed\u00e1 be\u017eky\u0148a potrebuj\u00fa \u010das od \u010dasu prest\u00e1vku. Ak ste si vybrali t\u00fa svoju v lete, bu\u010fte na jese\u0148 realistick\u00ed a rad\u0161ej urobte v\u0161etko pre to, aby ste sa dobre pripravili na zimn\u00e9 preteky.<\/p>\n\n<p><strong>K\u013d\u00da\u010cOV\u00dd TR\u00c9NING: <\/strong>len beh s technikou 5:1, ktor\u00fd sa nesk\u00f4r zmen\u00ed na s\u00favisl\u00fd beh. Po dvoch t\u00fd\u017ed\u0148och za\u010dnite prid\u00e1va\u0165 5 min\u00fat t\u00fd\u017edenne. Ak v\u00e1s nie\u010do po dlh\u0161ej prest\u00e1vke bol\u00ed, ni\u010d neprid\u00e1vajte, k\u00fdm sa va\u0161e zdravotn\u00e9 probl\u00e9my nevyrie\u0161ia alebo nejako nevyrie\u0161ia.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Jesenn\u00e1 pr\u00edprava by mala by\u0165 logick\u00fdm pokra\u010dovan\u00edm letnej pr\u00edpravy. \u010ci u\u017e ste cez leto pretekali, oddychovali alebo sk\u00f4r jazdili na bicykli s rodinou, musia z toho vych\u00e1dza\u0165 va\u0161e tr\u00e9ningov\u00e9 a ur\u010dite aj pretek\u00e1rske pl\u00e1ny na jese\u0148. \u00da\u010dinn\u00fd tr\u00e9ningov\u00fd pl\u00e1n by mal zoh\u013ead\u0148ova\u0165 va\u0161u aktu\u00e1lnu fyzick\u00fa kond\u00edciu a zru\u010dnosti, ktor\u00e9 ste si po\u010das leta osvojili alebo [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":77265,"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":{"0":"post-77585","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-trening-bezca","8":"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>Ako tr\u00e9nova\u0165 na jese\u0148? 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(pr\u00e9mia B+)\" \/>\n<meta property=\"og:description\" content=\"Jesenn\u00e1 pr\u00edprava by mala by\u0165 logick\u00fdm pokra\u010dovan\u00edm letnej pr\u00edpravy. \u010ci u\u017e ste cez leto pretekali, oddychovali alebo sk\u00f4r jazdili na bicykli s rodinou, musia z toho vych\u00e1dza\u0165 va\u0161e tr\u00e9ningov\u00e9 a ur\u010dite aj pretek\u00e1rske pl\u00e1ny na jese\u0148. \u00da\u010dinn\u00fd tr\u00e9ningov\u00fd pl\u00e1n by mal zoh\u013ead\u0148ova\u0165 va\u0161u aktu\u00e1lnu fyzick\u00fa kond\u00edciu a zru\u010dnosti, ktor\u00e9 ste si po\u010das leta osvojili alebo [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.bezec.eu\/sk\/ako-trenovat-na-jesen-premia-b\/\" \/>\n<meta property=\"og:site_name\" content=\"bezec.eu\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/pomalybezec\" \/>\n<meta property=\"article:published_time\" content=\"2023-11-01T21:55:35+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-11-23T07:33:49+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/jak.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1204\" \/>\n\t<meta property=\"og:image:height\" content=\"675\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Autor\" \/>\n\t<meta name=\"twitter:data1\" content=\"\" \/>\n\t<meta name=\"twitter:label2\" content=\"Predpokladan\u00fd \u010das \u010d\u00edtania\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 min\u00faty\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.bezec.eu\/sk\/ako-trenovat-na-jesen-premia-b\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.bezec.eu\/sk\/ako-trenovat-na-jesen-premia-b\/\"},\"author\":{\"name\":\"\",\"@id\":\"\"},\"headline\":\"Ako tr\u00e9nova\u0165 na jese\u0148? 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