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{"id":2266,"date":"2024-08-23T15:54:47","date_gmt":"2024-08-23T13:54:47","guid":{"rendered":"https:\/\/runczech.dev\/?page_id=2266"},"modified":"2024-09-11T17:21:28","modified_gmt":"2024-09-11T15:21:28","slug":"treninkove-plany-s-evou-na-fm","status":"publish","type":"page","link":"https:\/\/runczech.dev\/cs\/pro-bezce2\/inspirace\/treninkove-plany-s-evou-na-fm\/","title":{"rendered":"Tr\u00e9ninkov\u00e9 pl\u00e1ny s Evou"},"content":{"rendered":"\n

Tr\u00e9ninkov\u00e9 pl\u00e1ny na celou RunCzech s\u00e9rii p\u0159ipravila Eva Vrabcov\u00e1 N\u00fdvltov\u00e1<\/strong>, \u010desk\u00e1 legenda silni\u010dn\u00edho b\u011bhu i b\u011bhu na ly\u017e\u00edch a \u00fa\u010dastnice celkem p\u011bti letn\u00edch a zimn\u00edch olympijsk\u00fdch her.<\/p>\n\n\n\n

\n

Jsem velice r\u00e1da, \u017ee jste se rozhodli pro registraci na z\u00e1vod ze s\u00e9rie RunCzech v roce 2024. Nezapome\u0148te, \u017ee je d\u016fle\u017eit\u00fd tr\u00e9nink, ale i odpo\u010dinek a sp\u00e1nek. Douf\u00e1m, \u017ee tr\u00e9ninky v\u00e1m p\u0159inesou spoustu z\u00e1bavy a t\u0159eba pom\u016f\u017eou k dosa\u017een\u00ed vysn\u011bn\u00e9ho \u010dasu. Dovol\u00edm si p\u0159idat jedno svoje heslo: „Kdy\u017e n\u011bco d\u011bl\u00e1te s l\u00e1skou, s l\u00e1skou se v\u00e1m to vr\u00e1t\u00ed.
Eva Vrabcov\u00e1 N\u00fdvltov\u00e1<\/strong><\/p>\n<\/blockquote>\n\n\n\n

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Tr\u00e9ninkov\u00e9 pl\u00e1ny<\/h2>\n\n\n\n
\n \n Jak s tr\u00e9ninkov\u00fdm pl\u00e1nem pracovat <\/summary>\n
\n \n\n

1. Tr\u00e9ninkov\u00fd pl\u00e1n se skl\u00e1d\u00e1 z tabulky s tr\u00e9ninkov\u00fdm pl\u00e1nem pro jednotliv\u00e9 dny (Pl\u00e1n tr\u00e9ninku leden – b\u0159ezen) a z tabulky s vypo\u010dten\u00fdmi tr\u00e9ninkov\u00fdmi tempy pro jednotliv\u00e9 tr\u00e9ninky v min\/km (Pl\u00e1n maraton, pl\u00e1n p\u016flmaraton).    <\/p>\n\n\n\n

2. Vlevo od c\u00edlov\u00e9ho \u010dasu jsou tr\u00e9ninky rychlostn\u00ed a tempov\u00e9 s \u010dasem ni\u017e\u0161\u00edm nebo rovn\u00fdm zvolen\u00e9mu z\u00e1vodn\u00edmu tempu, vpravo tr\u00e9ninky v tempu pro dlouh\u00fd b\u011bh a tr\u00e9ninky aerobn\u00ed a regenera\u010dn\u00ed, kter\u00e9 jsou v pomalej\u0161\u00edm tempu ne\u017e zvolen\u00e9 tempo pro dan\u00fd z\u00e1vod. Pro lep\u0161\u00ed orientaci jsou jednotliv\u00e9 tr\u00e9ninky i barevn\u011b ozna\u010deny. <\/p>\n\n\n\n

3. Uprost\u0159ed tabulky si zvolte p\u0159edpokl\u00e1dan\u00fd c\u00edlov\u00fd \u010das a v dan\u00e9m \u0159\u00e1dku si k dan\u00e9mu dni dohledejte v jak\u00e9m tempu m\u00e1te tr\u00e9nink absolvovat.<\/p>\n\n\n\n

Pokud jste je\u0161t\u011b neabsolvovali maraton nebo p\u016flmaraton, najd\u011bte si v tabulce sv\u00e9 tempo zab\u011bhnut\u00e9 na 5km nebo 10km a v dan\u00e9m \u0159\u00e1dku m\u00e1te V\u00e1\u0161 p\u0159edpokl\u00e1dan\u00fd \u010das pro z\u00e1vod v p\u016flmaratonu nebo maratonu.<\/strong><\/p>\n\n\n\n

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P\u0159\u00edklad maraton:<\/h2>\n\n\n\n

Tr\u00e9ninkov\u00e1 tempa pro marat\u00f3nsk\u00fd tr\u00e9nink<\/strong><\/h3>\n\n\n\n
tempo
na
5 km<\/strong><\/th>		 tempo
na
10km<\/strong><\/th>		1\/2maraton tempo<\/strong><\/th>Maraton tempo<\/strong><\/th>Maraton \u010das<\/strong><\/th>Dlouh\u00fd b\u011bh<\/strong><\/th>Aerobn\u00ed
b\u011bh<\/strong><\/th>		Regenera\u010dn\u00ed b\u011bh<\/strong><\/th><\/tr><\/thead>
\u00fater\u00fd tr\u00e9nink          50m-400m<\/strong><\/td>\u00fater\u00fd tr\u00e9nink        600m – 1600m<\/strong><\/td>\u00fater\u00fd tr\u00e9nink       1600m – 4800m<\/strong><\/td>\u010dtvrtek tr\u00e9nink      8km – 16km<\/strong><\/td><\/td>ned\u011ble tr\u00e9nink       10km – 24km<\/strong><\/td>\u010dtvrtek\/ned\u011ble aerobn\u00ed tr\u00e9nink<\/strong><\/td>pond\u011bl\u00ed\/p\u00e1tek tr\u00e9nink<\/strong><\/td><\/tr>
03:49<\/td>04:03<\/td>04:16<\/td>04:30<\/strong><\/td>3:09:54<\/strong><\/td>04:57<\/td>05:24<\/td>05:51<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

P\u0159\u00edklad pro p\u016flmaraton:<\/h2>\n\n\n\n

Tr\u00e9ninkov\u00e1 tempa pro p\u016flmaratonsk\u00fd tr\u00e9nink<\/strong><\/h3>\n\n\n\n
tempo
na
3 km<\/strong><\/th>		tempo
na5 km<\/strong><\/th>		 tempo na 10km<\/strong><\/th>1\/2maraton tempo<\/strong><\/th>1\/2 maraton \u010das<\/strong><\/th>Dlouh\u00fd b\u011bh<\/strong><\/th>Aerobn\u00ed b\u011bh<\/strong><\/th>Regenera\u010dn\u00ed b\u011bh<\/strong><\/th><\/tr><\/thead>
\u00fater\u00fd tr\u00e9nink           50m-200m<\/strong><\/td>\u00fater\u00fd tr\u00e9nink          300m – 800m<\/strong><\/td>\u00fater\u00fd tr\u00e9nink       1000m – 2400m<\/strong><\/td>\u010dtvrtek tr\u00e9nink           8km – 12km<\/strong><\/td><\/td>sobota\/ned\u011ble tr\u00e9ninky 8km – 16km<\/strong><\/td>\u010dtvrtek\/ned\u011ble aerobn\u00ed tr\u00e9ninky<\/strong><\/td>pond\u011bl\u00ed\/p\u00e1tek tr\u00e9ninky<\/strong><\/td><\/tr>
03:42<\/td>03:50<\/td>04:02<\/td>04:15<\/strong><\/td>1:29:41<\/strong><\/td>04:41<\/td>05:19<\/td>05:49<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n
\n\n\n\n

V tabulce tr\u00e9ninkov\u00e9ho pl\u00e1nu m\u00e1te d\u00e1le mo\u017enost si zvolit po\u010det tr\u00e9nink\u016f za t\u00fdden pro jednotliv\u00e9 z\u00e1vody volila jsem 6, 5, 4-5 nebo 4 tr\u00e9ninkov\u00e9 jednotky t\u00fddn\u011b.<\/p>\n\n\n\n

Douf\u00e1m, \u017ee sestaven\u00fd tr\u00e9ninkov\u00fd pl\u00e1n bude pro V\u00e1s dostate\u010dn\u011b pestr\u00fd a Va\u0161e v\u00fdkony v c\u00edli z\u00e1vod\u016f RunCzech p\u0159inesou nov\u00e9 osobn\u00ed rekordy, neopakovateln\u00fd z\u00e1\u017eitek a t\u0159eba i nov\u00e9 b\u011b\u017eeck\u00e9 p\u0159\u00e1tele.<\/p>\n\n\n\n

P\u0159eji V\u00e1m povedenou tr\u00e9ninkovou p\u0159\u00edpravu a t\u011b\u0161\u00edm se na V\u00e1s na startu z\u00e1vodu s\u00e9rie RunCzech.<\/p>\n\n\n\n

Eva Vrabcov\u00e1 N\u00fdvltov\u00e1<\/em><\/h3>\n\n <\/div>\n<\/details>\n\n\n
\n \n Pozn\u00e1mky k tr\u00e9ninku <\/summary>\n
\n \n\n
\"\"<\/figure>\n\n\n\n

Ke sta\u017een\u00ed v PDF:<\/h4>\n\n\n\n