Pom\u016f\u017eeme ti dos\u00e1hnout c\u00edle, ub\u011bhnout prvn\u00edch 5 km ve tv\u00e9m \u017eivot\u011b. S n\u00e1mi se vyvaruje\u0161 mo\u017en\u00e9ho nezdaru<\/p>\n

\n Do tr\u00e9ninku by ses m\u011bl dost\u00e1vat postupn\u011b. Tr\u00e9ninkov\u00fd program Od gau\u010de ke kou\u010di nebo od nuly k 5 km, jak chce\u0161, je postaven\u00fd ne jako klasick\u00fd b\u011b\u017eeck\u00fd tr\u00e9nink, ale sp\u00ed\u0161e jako kombinace ch\u016fze a b\u011bhu. Smyslem je toti\u017e p\u0159etvo\u0159it t\u011b z gau\u010dov\u00e9ho povale\u010de na b\u011b\u017ece, pomoci ti ke zdol\u00e1n\u00ed p\u011btikilometrov\u00e9 trat\u011b a zafixovat ti b\u011bh jako sou\u010d\u00e1st tv\u00e9ho b\u011b\u017en\u00e9ho \u017eivota. A to v\u0161e b\u011bhem dvou m\u011bs\u00edc\u016f.\n <\/p>\n

<\/p>\n

\n Je velmi snadn\u00e9 za\u010d\u00edt zhurta. C\u00edt\u00ed\u0161 se skv\u011ble a chce\u0161 se dostat s v\u00fdkonnost\u00ed nahoru co nejrychleji. V takov\u00e9m p\u0159\u00edpad\u011b ho\u010f zp\u00e1te\u010dku. Nezvy\u0161uj tr\u00e9ninkov\u00e9 d\u00e1vky, proto\u017ee m\u00e1\u0161 zrovna chu\u0165. Jestli\u017ee se ti zd\u00e1 tr\u00e9ninkov\u00fd program naopak p\u0159\u00edli\u0161 nam\u00e1hav\u00fd, klidn\u011b zvolni. Nesm\u00ed\u0161 b\u00fdt pod tlakem z toho, \u017ee mus\u00ed\u0161 b\u011b\u017eet rychleji a nejde ti to. Zop\u00e1kni si t\u0159eba cel\u00fd t\u00fdden je\u0161t\u011b jednou a pokra\u010duj d\u00e1l, a\u017e na zvy\u0161en\u00ed d\u00e1vek bude\u0161 p\u0159ipraven\u00fd.\n <\/p>\n

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\n Ka\u017ed\u00e1 lekce by m\u011bla trvat zhruba 20 a\u017e 30 minut, t\u0159ikr\u00e1t t\u00fddn\u011b. Pr\u00e1v\u011b takov\u00e9 mno\u017estv\u00ed pohybov\u00e9 aktivity doporu\u010duje za optim\u00e1ln\u00ed \u0159ada l\u00e9ka\u0159sk\u00fdch studi\u00ed. Tento tr\u00e9ninkov\u00fd program ti pom\u016f\u017ee zv\u00fd\u0161it fyzickou kondici a osvojit si pohyb jako ka\u017edodenn\u00ed rutinu. Rozlo\u017e si tr\u00e9nink v pr\u016fb\u011bhu cel\u00e9ho t\u00fddne tak, abys m\u011bl \u010das na regeneraci a nabr\u00e1n\u00ed nov\u00fdch sil.\n <\/p>\n

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\n Jsou dv\u011b varianty, na co se b\u011bhem tr\u00e9ninku zam\u011b\u0159it. Bu\u010f bude\u0161 b\u011bhat podle \u010dasu nebo podle vzd\u00e1lenosti. Z\u00e1le\u017e\u00ed na tob\u011b, co ti bude v\u00edce vyhovovat. Jestli\u017ee si zvol\u00ed\u0161 mo\u017enost tr\u00e9ninku podle vzd\u00e1lenosti a nem\u00e1\u0161 GPS, sta\u010d\u00ed ub\u011bhnut\u00e9 kilometry odhadnout. \u00dapln\u011b p\u0159esn\u00e1 hodnota nen\u00ed d\u016fle\u017eit\u00e1.\n <\/p>\n

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\n Ka\u017ed\u00e9mu tr\u00e9ninku by m\u011blo p\u0159edch\u00e1zet asi p\u011btiminutov\u00e9 zah\u0159\u00e1t\u00ed ve form\u011b ch\u016fze nebo pomal\u00e9ho b\u011bhu. Stejn\u011b tak bys ses m\u011bl p\u0159ed i po cvi\u010den\u00ed lehce prot\u00e1hnout.\n <\/p>\n

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\n Nasb\u00edran\u00e9 kilometry si zapisuj do tr\u00e9ninkov\u00e9ho den\u00edku<\/a>. Motivaci najde\u0161 tak\u00e9 v \u017eeb\u0159\u00ed\u010dku Ligy100<\/a>, kde m\u016f\u017ee\u0161 vyhr\u00e1t b\u011b\u017eeck\u00e9 boty adidas a Mizuno.\n <\/p>\n

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\n O tom jak\u00e9 d\u011bl\u00e1\u0161 pokroky v tr\u00e9ninku, se m\u016f\u017ee\u0161 pochlubit v Pokecu<\/a> nebo v diskuzi pod \u010dl\u00e1nkem. Pokud jsi nap\u0159. ve 2. t\u00fddnu programu a m\u00e1\u0161 v n\u011bm odtr\u00e9novan\u00fd 3. den, uve\u010f se zkratkou 2T3D, pokud jsi na \u00fapln\u00e9m za\u010d\u00e1tku, tak 1T1D (1. t\u00fdden, 1. den). V\u0161ichni budou vid\u011bt, kolik toho m\u00e1\u0161 za sebou a kolik p\u0159ed sebou.\n <\/p>\n

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\n Pokec \u2013 Od gau\u010de k 5 km<\/a><\/strong>\n <\/p>\n

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\n Tr\u00e9ninkov\u00fd den\u00edk<\/a><\/strong>\n <\/p>\n

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\n V\u00fdzva: Chci ub\u011bhnout 100 km za m\u011bs\u00edc \u2013 Liga100<\/a><\/strong>\n <\/p>\n

\n\n\n\n\n\n\n\n\n\n\n\n\n\n
\n T\u00ddDEN\n <\/td>\n \n 1. DEN\n <\/td>\n \n 2. DEN\n <\/td>\n \n 3. DEN\n <\/td>\n<\/tr>\n<\/tbody>\n
\n 1.\n <\/td>\n \n 5 min. svi\u017en\u00e1 ch\u016fze na zah\u0159\u00e1t\u00ed. Pak st\u0159\u00eddej 60s b\u011bh s 90s ch\u016fz\u00ed. Celkem 20 minut.\n <\/td>\n \n 5 min. svi\u017en\u00e1 ch\u016fze na zah\u0159\u00e1t\u00ed. Pak st\u0159\u00eddej 60s b\u011bh s 90s ch\u016fz\u00ed. Celkem 20 minut.\n <\/td>\n \n 5 min. svi\u017en\u00e1 ch\u016fze na zah\u0159\u00e1t\u00ed. Pak st\u0159\u00eddej 60s b\u011bh s 90s ch\u016fz\u00ed. Celkem 20 minut.\n <\/td>\n<\/tr>\n
\n 2.\n <\/td>\n \n 5 min. svi\u017en\u00e1 ch\u016fze na zah\u0159\u00e1t\u00ed. Potom st\u0159\u00eddej 90s b\u011bh s 2 min. ch\u016fz\u00ed. Celkem 20 minut.\n <\/td>\n \n 5 min. svi\u017en\u00e1 ch\u016fze na zah\u0159\u00e1t\u00ed. Potom st\u0159\u00eddej 90s b\u011bh s 2 min. ch\u016fz\u00ed. Celkem 20 minut.\n <\/td>\n \n 5 min. svi\u017en\u00e1 ch\u016fze na zah\u0159\u00e1t\u00ed. Potom st\u0159\u00eddej 90s b\u011bh s 2 min. ch\u016fz\u00ed. Celkem 20 minut.\n <\/td>\n<\/tr>\n
\n 3.\n <\/td>\n \n 5 min. svi\u017en\u00e1 ch\u016fze na zah\u0159\u00e1t\u00ed. Pak opakuj 2kr\u00e1t: b\u011bh 200 m (nebo 90s), ch\u016fze 200 m (nebo 90s), b\u011bh 400 m (nebo 3 min.), ch\u016fze 400 m (nebo 3 min.)\n <\/td>\n \n 5 min. svi\u017en\u00e1 ch\u016fze na zah\u0159\u00e1t\u00ed. Pak opakuj 2kr\u00e1t: b\u011bh 200 m (nebo 90s), ch\u016fze 200 m (nebo 90s), b\u011bh 400 m (nebo 3 min.), ch\u016fze 400 m (nebo 3 min.)\n <\/td>\n \n 5 min. svi\u017en\u00e1 ch\u016fze na zah\u0159\u00e1t\u00ed. Pak opakuj 2kr\u00e1t: b\u011bh 200 m (nebo 90s), ch\u016fze 200 m (nebo 90s), b\u011bh 400 m (nebo 3 min.), ch\u016fze 400 m (nebo 3 min.)\n <\/td>\n<\/tr>\n
\n 4.\n <\/td>\n \n 5 min. svi\u017en\u00e1 ch\u016fze na zah\u0159\u00e1t\u00ed. Potom: b\u011bh 400 m (nebo 3 min.), ch\u016fze 200 m (nebo 90s), b\u011bh 800 m (nebo 5 min.), ch\u016fze 400 m (nebo 2:30min.), b\u011bh 400 m (nebo 3 min.), ch\u016fze 200 m (nebo 90s), b\u011bh 800 m (nebo 5 min.)\n <\/td>\n \n 5 min. svi\u017en\u00e1 ch\u016fze na zah\u0159\u00e1t\u00ed. Potom: b\u011bh 400 m (nebo 3 min.), ch\u016fze 200 m (nebo 90s), b\u011bh 800 m (nebo 5 min.), ch\u016fze 400 m (nebo 2:30min.), b\u011bh 400 m (nebo 3 min.), ch\u016fze 200 m (nebo 90s), b\u011bh 800 m (nebo 5 min.)\n <\/td>\n \n 5 min. svi\u017en\u00e1 ch\u016fze na zah\u0159\u00e1t\u00ed. Potom: b\u011bh 400 m (nebo 3 min.), ch\u016fze 200 m (nebo 90s), b\u011bh 800 m (nebo 5 min.), ch\u016fze 400 m (nebo 2:30min.), b\u011bh 400 m (nebo 3 min.), ch\u016fze 200 m (nebo 90s), b\u011bh 800 m (nebo 5 min.)\n <\/td>\n<\/tr>\n
\n 5.\n <\/td>\n \n 5 min. svi\u017en\u00e1 ch\u016fze na zah\u0159\u00e1t\u00ed. Pak: b\u011bh 800 m (nebo 5 min.), ch\u016fze 400 m (nebo 3 min.), b\u011bh 800 m (nebo 5 min.), ch\u016fze 400 m (nebo 3 min.), b\u011bh 800 m (nebo 5 min.)\n <\/td>\n \n 5 min. svi\u017en\u00e1 ch\u016fze na zah\u0159\u00e1t\u00ed. Pak: b\u011bh 1,2 km (nebo 8 min.), ch\u016fze 800 m (nebo 5 min.), b\u011bh 1,2 km (nebo 8 min.)\n <\/td>\n \n 5 min. svi\u017en\u00e1 ch\u016fze na zah\u0159\u00e1t\u00ed. Pak b\u011bh 3 km (nebo 20 min.) bez ch\u016fze\n <\/td>\n<\/tr>\n
\n 6.\n <\/td>\n \n 5 min. svi\u017en\u00e1 ch\u016fze na zah\u0159\u00e1t\u00ed. Potom: b\u011bh 800 m (nebo 5 min.), ch\u016fze 400 m (nebo 3 min.), b\u011bh 1,2 km (nebo 8 min.), ch\u016fze 400 m (nebo 3 min.), b\u011bh 800 m (nebo 5 min.)\n <\/td>\n \n 5 min. svi\u017en\u00e1 ch\u016fze na zah\u0159\u00e1t\u00ed. Potom: 5 min. svi\u017en\u00e1 ch\u016fze na zah\u0159\u00e1t\u00ed. Pak: b\u011bh 1,5 km (nebo 10 min.), ch\u016fze 400 m (nebo 5 min.), b\u011bh 1,5 km (nebo 10 min.)\n <\/td>\n \n 5 min. svi\u017en\u00e1 ch\u016fze na zah\u0159\u00e1t\u00ed. Potom b\u011bh 3,5 km (nebo 21 min.) bez ch\u016fze\n <\/td>\n<\/tr>\n
\n 7.\n <\/td>\n \n 5 min. svi\u017en\u00e1 ch\u016fze na zah\u0159\u00e1t\u00ed. Pak b\u011bh 4 km (nebo 25 min.)\n <\/td>\n \n 5 min. svi\u017en\u00e1 ch\u016fze na zah\u0159\u00e1t\u00ed. Pak b\u011bh 4 km (nebo 25 min.)\n <\/td>\n \n 5 min. svi\u017en\u00e1 ch\u016fze na zah\u0159\u00e1t\u00ed. Pak b\u011bh 4 km (nebo 25 min.)\n <\/td>\n<\/tr>\n
\n 8.\n <\/td>\n \n 5 min. svi\u017en\u00e1 ch\u016fze na zah\u0159\u00e1t\u00ed. Potom b\u011bh 4,5 km (nebo 28 min.)\n <\/td>\n \n 5 min. svi\u017en\u00e1 ch\u016fze na zah\u0159\u00e1t\u00ed. Potom b\u011bh 4,5 km (nebo 28 min.)\n <\/td>\n \n 5 min. svi\u017en\u00e1 ch\u016fze na zah\u0159\u00e1t\u00ed. Potom b\u011bh 4,5 km (nebo 28 min.)\n <\/td>\n<\/tr>\n
\n 9.\n <\/td>\n \n 5 min. svi\u017en\u00e1 ch\u016fze na zah\u0159\u00e1t\u00ed. Pak b\u011bh 5 km (nebo 31 min.)\n <\/td>\n \n 5 min. svi\u017en\u00e1 ch\u016fze na zah\u0159\u00e1t\u00ed. Pak b\u011bh 5 km (nebo 31 min.)\n <\/td>\n \n Z\u00e1v\u011bre\u010dn\u00fd tr\u00e9nink! 5 min. svi\u017en\u00e1 ch\u016fze na zah\u0159\u00e1t\u00ed. Pak b\u011bh 5 km (nebo 30 min.) Gratulujeme ti!\n <\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n
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\n \n <\/div>\n
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\n kresba: Pavel Bene\u0161<\/em>\n <\/p>\n
\n<\/div>\n
\n <\/div>\n