{"id":10870,"date":"2024-09-11T15:37:18","date_gmt":"2024-09-11T13:37:18","guid":{"rendered":"https:\/\/www.intersport.hr\/blog\/?p=10870"},"modified":"2024-11-12T11:22:49","modified_gmt":"2024-11-12T10:22:49","slug":"to-je-tvoj-maraton-kako-trenirati-1-mjesec-prije-duzeg-trcanja","status":"publish","type":"post","link":"https:\/\/www.intersport.hr\/blog\/2024\/09\/to-je-tvoj-maraton-kako-trenirati-1-mjesec-prije-duzeg-trcanja\/","title":{"rendered":"TR\u010cANJE MARATONA: kako trenirati 1 mjesec prije maratona"},"content":{"rendered":"<div  class='flex_column av-6o5fnp2-7e8f9a3a4a81ca284c3cf2ebad29c368 av_one_full  avia-builder-el-0  el_before_av_one_full  avia-builder-el-first  first flex_column_div  '     ><p><section  class='av_textblock_section av-m0xlxrso-d26852cb042d36c40d35aeeb788fec50 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong>Tr\u010danje maratona &#8211; jo\u0161 samo mjesec dana dijeli nas od ovogodi\u0161njeg Zagreba\u010dkog maratona!<\/strong><\/p>\n<p>Zajedno s trka\u010dima iz cijelog susjedstva, \u010dlanovima INTERSPORT tima i na\u0161im trenerima tr\u010danja, Urbanom Praprotnikom i Jasminom Kozina Praprotnik, marljivo se pripremaju za tr\u010danje i novu trka\u010dku avanturu &#8211; bilo da se radi o tr\u010danju na 10 km, polumaratonu ili maratonu, s nama su podijelili\u00a0 plan treninga za postizanje raznih trka\u010dkih ciljeva, te savjete na \u0161to se fokusirati u ovom razdoblju, kako trka\u010dki tako i prehrambeno.<\/p>\n<p>Ostalo nam je jo\u0161 samo mjesec dana do maratona &#8211; idemo na posao!<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-m0xsqzsl-0b43efd83b1e669d41ab2291ed0bc31f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><span style=\"color: #ffffff\">!<\/span><\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-m0xq3c72-4aa38f53ae893981d29bdcc6bf2d1f89 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">Kako trenirati zadnji mjesec prije maratona?<\/span><\/h3>\n<p><em>Tekst: Urban Praprotnik, INTERSPORT-ov trener tr\u010danja<\/em><\/p>\n<p>Uvijek mi je bilo \u017eao \u0161to sam na fakultetu prekasno po\u010deo pripremati ispit, tek zadnjih nekoliko dana prije roka. Intenzitet je, me\u0111utim, naglo rastao sve do posljednjeg dana. Ako takav pristup ikako funkcionira u teoretskom ispitu, nikako ne funkcionira kada pokazujemo na\u0161e stvarne fizi\u010dke mogu\u0107nosti. Tr\u010danje maratona nije teorija, ve\u0107 praksa.<\/p>\n<p>Zato je dobro duboko udahnuti i razmisliti o svemu \u0161to smo ve\u0107 pro\u0161li u proteklim mjesecima priprema, sada kada je pred nama jo\u0161 samo posljednji mjesec priprema. Zatim opu\u0161teno izdahnemo i po\u017eelimo da mo\u017eemo samo fino uga\u0111ati i isklesati svoju pripremu do maratona.<\/p>\n<p>Sada je vrijeme da odlu\u010dimo kojim tempom \u0107emo mo\u0107i i\u0107i na natjecanje. I to u natjecanju u kojem se ne natje\u010demo protiv drugih. Ali u konkurenciji, kad se ne natje\u010demo ni sami sa sobom. Na natjecanju, kada imamo izvrsnu priliku stvarno upoznati i potvrditi za \u0161to smo sposobni.<\/p>\n<\/div><\/section><\/p><\/div><div  class='flex_column av-6f9u65y-a41fe87f31c34fad6b89f8713ece628b av_one_full  avia-builder-el-4  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-m0xm2gvz-2912f55e99d39d6793bcd4ef61408530\">\n.avia-image-container.av-m0xm2gvz-2912f55e99d39d6793bcd4ef61408530 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-m0xm2gvz-2912f55e99d39d6793bcd4ef61408530 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-m0xm2gvz-2912f55e99d39d6793bcd4ef61408530 av-styling- avia-align-center  avia-builder-el-5  avia-builder-el-no-sibling '   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-10874 avia-img-lazy-loading-not-10874 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/trcanje_1.jpg\" alt='' title='tr\u010danje_1'  height=\"700\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/trcanje_1.jpg 1000w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/trcanje_1-400x280.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/trcanje_1-768x538.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/trcanje_1-705x494.jpg 705w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div><\/p>\n<div  class='flex_column av-5s1gfjq-2e4d74f9ef108039dabffdf8988d3b37 av_one_full  avia-builder-el-6  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-m0xs69uc-2529aeec9471be18800b2cb08e19135e '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4><span style=\"color: #808080\">Tr\u010danje i kakav bi trebao biti tempo utrke?<\/span><\/h4>\n<p>Trebao bi biti \u017eivahan, ali ipak toliko lagan da se mo\u017ee odr\u017eati dugo vremena, idealno \u010dak i kroz cijelu natjecateljsku distancu. Ta pravilna brzina mo\u017ee se prepoznati iz na\u010dina na koji di\u0161emo, kada di\u0161emo duboko, ali jo\u0161 uvijek uravnote\u017eeno. Kad po\u010dnemo hvatati dah, usporimo korak. Ako nas sat za tr\u010danje dobro poznaje, mo\u017ee odrediti na\u0161e zone stresa na temelju otkucaja srca. Za duge staze najbolje je ako tr\u010dimo u aerobno &#8211; zelenoj zoni, ako smo utreniraniji mo\u017eemo si priu\u0161titi i zonu anaerobnog praga, koja je obi\u010dno ozna\u010dena sme\u0111om bojom. U crvenu zonu, iznad anaerobnog praga, definitivno ne ulazimo prije zadnjih kilometar-dva.<\/p>\n<p>Ako nam trenutna kondicija ne dopu\u0161ta da kontinuirano energi\u010dno tr\u010dimo \u010ditavu udaljenost (10, 21 ili 42 km), tada biramo odgovaraju\u0107i na\u010din naizmjeni\u010dnog tr\u010danja i hodanja. Na primjer, tr\u010danjem 9 minuta i hodanjem 1 minutu, ili tr\u010danjem 4 minute i hodanjem 1 minutu, ili tr\u010danjem 2 minute i hodanjem 30 sekundi. U takvom je slu\u010daju, dakle, bolje pro\u0161etati nekoliko puta kra\u0107e vrijeme nego odga\u0111ati hodanje i potom biti iscrpljen i prisiljen hodati dulje vrijeme. Pa neka dobar \u2013 lagan \u2013 opu\u0161ten osje\u0107aj bude osnovna vodilja za primjerenost brzine i udaljenosti tr\u010danja.<\/p>\n<p>U zadnjih 30 dana na redu su dva du\u017ea tr\u010danja, s ciljem dodatnog pro\u0161irenja i ja\u010danja na\u0161eg trka\u010dkog dometa. Zadnje takvo tr\u010danje bi trebalo biti na pr. 14 dana prije maratona.<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-5hnz7rq-67658aef35c15aa4696c6ec89e11b0dc av_one_full  avia-builder-el-8  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-m0xq4ifc-61761a2d916ac5d397eab170042667c8\">\n.avia-image-container.av-m0xq4ifc-61761a2d916ac5d397eab170042667c8 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-m0xq4ifc-61761a2d916ac5d397eab170042667c8 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-m0xq4ifc-61761a2d916ac5d397eab170042667c8 av-styling- avia-align-center  avia-builder-el-9  avia-builder-el-no-sibling '   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-10875 avia-img-lazy-loading-not-10875 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/trcanje_2.jpg\" alt='' title='tr\u010danje_2'  height=\"700\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/trcanje_2.jpg 1000w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/trcanje_2-400x280.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/trcanje_2-768x538.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/trcanje_2-705x494.jpg 705w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div>\n<div  class='flex_column av-4w2f3py-6c6373a233694868d14909a03f051feb av_one_full  avia-builder-el-10  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-m0xsggd8-4d487b137e31915912139fc9a04dc4ed '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">\u0160to jesti?<\/span><\/h3>\n<p>Tekst: Jasmina Kozina Praprotnik, INTERSPORT-ova trenerica tr\u010danja<\/p>\n<p>Kraj ljeta idealno je vrijeme da svoje tijelo u potpunosti napunimo nutrijentima, koji \u0107e nam pomo\u0107i, da u jesen nastavimo s ovim i drugim izazovima puni dobre energije. Kako bi izdr\u017eati zadnjih mjesec dana na\u0161ih priprema, i odraditi planirani maraton. Iznad svega, ostat \u0107emo zdravi.<\/p>\n<p>Za ljubitelje doma\u0107eg vo\u0107a i povr\u0107a, ovo je doba godine jo\u0161 uvijek slatko. Vegetacija je jo\u0161 uvijek zadr\u017eala zelenu boju, na vo\u0107kama ima plodova. Imati vlastiti vrt pravi je luksuz, ali nije ba\u0161 potrebno opskrbljivati \u200b\u200bse organskim, doma\u0107im i sezonskim vo\u0107em jer se s tr\u010danja i \u0161etnji mo\u017eemo vratiti s jabukama, kru\u0161kama, \u0161ljivama u rukama. Cijelo ljeto nudile su nam se maline i kupine, a kona\u010dno je i gro\u017e\u0111e postalo slatko. Oni hrabriji mogu koprivu najprije pravilno pomaziti, a potom i ubrati. Ona \u0107e nam, pomije\u0161ana sa slatkim vo\u0107em, dati mnogo korisnih nutrijenata.<br \/>\nAli zadnjih mjesec dana prije na\u0161eg maratona, \u017eeljela bih nas posavjetovati o jednom zaista iznimnom povr\u0107u: cikli.<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-4g69jdi-b3170f4164c89fccc742a80de2ce99a4 av_one_full  avia-builder-el-12  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-m0xqdhnt-3c11983d12172c1ee573cac2d09df485\">\n.avia-image-container.av-m0xqdhnt-3c11983d12172c1ee573cac2d09df485 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-m0xqdhnt-3c11983d12172c1ee573cac2d09df485 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-m0xqdhnt-3c11983d12172c1ee573cac2d09df485 av-styling- avia-align-center  avia-builder-el-13  avia-builder-el-no-sibling '   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-10872 avia-img-lazy-loading-not-10872 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/prehrana_1.jpg\" alt='' title='prehrana_1'  height=\"700\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/prehrana_1.jpg 1000w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/prehrana_1-400x280.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/prehrana_1-768x538.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/prehrana_1-705x494.jpg 705w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div>\n<div  class='flex_column av-3ug6j4m-2156b91f5763f40f55e73aac6616a408 av_one_full  avia-builder-el-14  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-3d9eq46-b55faef5fbe6cd62e9d281da5b4eb5b7 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Cikla je toliko korisna za na\u0161 organizam, te je progla\u0161ena jednim od najljekovitijih i najkorisnijih povr\u0107a.<\/p>\n<p>U cikli ima mnogo iznimno korisnih tvari, me\u0111u kojima je i betamin koji mo\u017ee pove\u0107ati sadr\u017eaj kisika u krvi. Na taj na\u010din pobolj\u0161ava u\u010dinkovitost metabolizma energije u mi\u0161i\u0107ima. Sporta\u0161i koji su nekoliko dana pili pola litre soka od cikle, pove\u0107ali su otpornost na umor za \u010dak 16%. Ovo bi nam moglo dobro do\u0107i tijekom tr\u010danja. Betamin iz cikle tako\u0111er utje\u010de na oksidaciju \u0161tetnih tvari u krvi, i svim ostalim tjelesnim stanicama koje se opskrbljuju krvotokom. Koristan je i za detoksikaciju. Njegovim sokom mnogi su si ve\u0107 pomogli kod mnogih te\u0161kih poreme\u0107aja, u funkcioniranju organizma. Budu\u0107i da nema razloga da je ne uvrstimo u redovitu prehranu, pogotovo sada, razmislimo samo na koji na\u010din \u0107emo je koristiti.<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-34j3zva-ac21c76995abbc7f0601a099c20844ee av_one_full  avia-builder-el-16  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-2lgpcja-a8e6f262d0318f7cbfe3def1b4f721d3 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Mo\u017eemo je koristiti hrskavu sirovu, kao namaz sa npr. pasiranim i posoljenim avokadom, ili je mo\u017eete koristiti samostalno.<br \/>\nEvo nekoliko ideja:<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-227xd12-0443e3e4f6f04f71eb65ebea8a4daf52 av_one_half  avia-builder-el-18  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-m0xsim9w-3a48d819338b2c93a7c08e2070aec08c\">\n.avia-image-container.av-m0xsim9w-3a48d819338b2c93a7c08e2070aec08c img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-m0xsim9w-3a48d819338b2c93a7c08e2070aec08c .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-m0xsim9w-3a48d819338b2c93a7c08e2070aec08c av-styling- avia-align-center  avia-builder-el-19  avia-builder-el-no-sibling '   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-10873 avia-img-lazy-loading-not-10873 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/prehrana_2.jpg\" alt='' title='prehrana_2'  height=\"1000\" width=\"800\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/prehrana_2.jpg 800w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/prehrana_2-320x400.jpg 320w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/prehrana_2-768x960.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/prehrana_2-564x705.jpg 564w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/div><\/div><\/div><\/div>\n<div  class='flex_column av-685xna-78a5fa09a6e45535ed21e6102a56deb1 av_one_half  avia-builder-el-20  el_after_av_one_half  el_before_av_one_full  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-m0xsk5pw-4be441b99df127337571e8b4418fd8da '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4><span style=\"color: #808080\">Od cikle mo\u017eemo napraviti:<\/span><\/h4>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-m0xsp6eh-6d0977365a52c26a69334f20e0a1ad38 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><span style=\"color: #808080\"><strong>Sok<\/strong><\/span>: ciklu ogulite, nare\u017eite na komadi\u0107e i pomije\u0161ajte s limunovim sokom, procijedite i popijte. Ostatak se mo\u017ee koristiti u sljede\u0107em jelu, na primjer u pljeskavicama.<\/p>\n<p><span style=\"color: #808080\"><strong>Pljeskavice od cikle:<\/strong><\/span><\/p>\n<p>Sastojci: cikla, slanutak, kelj, laneno sjeme, su\u0161ene raj\u010dice, mladi luk, maslinovo ulje, za\u010dinsko bilje, sol. Ciklu izmiksajte u blenderu, dodajte sve dodatne sastojke i ponovno izmiksajte tako da se jo\u0161 vide komadi\u0107i. Na kraju se u masu dodaju lanene sjemenke, samljevene u mlincu za kavu. Velikom \u017elicom zagrabite \u017eeljenu veli\u010dinu pljeskavice, stavljajte na papir za pe\u010denje i pecite na 180 stupnjeva pola sata. Ukrasite svje\u017eim zelenim povr\u0107em i maslinovim uljem.<\/p>\n<p><span style=\"color: #808080\"><strong>\u010cokoladne kuglice od cikle:<\/strong><\/span><\/p>\n<p>Sastojci: cikla, banana, kakao, kokos, mljeveni bademi, kokosova mast. Sve sastojke izmiksajte u blenderu i dodatno stvrdnite mljevenim bademima. Zatim ih uvaljajte u kokosovo bra\u0161no ili kakao i u\u017eivajte.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-11392s6-2f6e6f039610a4edd78877d155b8097f av_one_full  avia-builder-el-23  el_after_av_one_half  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-qgb2hi-89ccef756213a765cd34e1549d00c315 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><span style=\"color: #808080\"><strong>Sladoled od cikle:<\/strong><\/span><\/p>\n<p>Sastojci: cikla, banane, kakao<\/p>\n<p>Zamrznite oguljene i narezane banane. Izvadite ih iz zamrziva\u010da, pri\u010dekajte da malo omek\u0161aju, i izmiksajte ih s komadi\u0107ima cikle dok ne postanu glatki. Dodajte kakao, ukrasite i poslu\u017eite.<\/p>\n<p>Pozdravljam vas s \u010da\u0161om cikle u rukama i \u017eelim vam dobar tek!<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-1r2chhy-9360d38c7b6921ad0c0c0e1dab7a399c av_one_full  avia-builder-el-25  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-m0xsx04c-78cd788f6399219b675251953f287138\">\n.avia-image-container.av-m0xsx04c-78cd788f6399219b675251953f287138 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-m0xsx04c-78cd788f6399219b675251953f287138 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-m0xsx04c-78cd788f6399219b675251953f287138 av-styling- avia-align-center  avia-builder-el-26  avia-builder-el-no-sibling '   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-10884 avia-img-lazy-loading-not-10884 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/trcanje_3.jpg\" alt='' title='tr\u010danje_3'  height=\"700\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/trcanje_3.jpg 1000w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/trcanje_3-400x280.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/trcanje_3-768x538.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/trcanje_3-705x494.jpg 705w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div>\n<div  class='flex_column av-11qtuc6-0dbb070dc08bbaaa1e10caed1c158db1 av_one_full  avia-builder-el-27  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-kdv4mu-14942adf1f36f9dfde79ccd91692bdde '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">Tr\u010danje &#8211; odaberite svoj cilj<\/span><\/h3>\n<p>Za nekih mjesec dana planiram na Zagreba\u010dkom maratonu&#8230;<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-m0xvsl4u-88dabc747f43b9c632211a0dbae40786 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Prikazani su osnovni planovi obuke. Me\u0111utim, va\u017eno je da svatko vje\u017eba prema svojoj trenutnoj kondiciji. Ako je plan preop\u0161iran za va\u0161u trenutnu koli\u010dinu treninga, prilagodite ga u skladu s tim.<\/p>\n<\/div><\/section><\/p><\/div><div  class='flex_column av-3f9zgra-c0f2beecfd49ea12080468bcadf80799 av_one_full  avia-builder-el-30  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-m0xtzsrq-9638d7920e26e21f65ba7ebc21e7ecaa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4><span style=\"color: #808080\">Plan treninga: 42 km prvi put<\/span><\/h4>\n<p>Svaki trening zapo\u010dnimo zagrijavanjem: 5 do 15 minuta laganog tr\u010danja s me\u0111udjelovima hodanja, i osnovnim vje\u017ebama istezanja. Kod intervalnih tr\u010danja radimo i vje\u017ebe tr\u010danja (nisko i visoko preskakanje, bacanje) te 3 br\u017ea kra\u0107a tr\u010danja (100 m) na zagrijavanju.<\/p>\n<\/div><\/section><\/div><\/p>\n<div  class='flex_column av-2zkdo2e-ea41b9daaff31d992303e149529145ae av_one_half  avia-builder-el-32  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-m0xu2ols-033294c210034e2511eb4663c14a60d3 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h6><strong><span style=\"color: #808080\">1. tjedan:<\/span><\/strong><\/h6>\n<p>Ponedjeljak: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Utorak: tempo tr\u010danje 3 x 3 km s odmorom od 1 minute hodanja ili kaskanja. U o\u010dekivanom natjecateljskom tempu. Pazimo na na\u010din disanja, koji nam govori da tr\u010dimo primjerenom brzinom. Disanje treba biti duboko, ali ne smijemo osje\u0107ati nedostatak zraka. Otkucaji srca trebaju biti na gornjem rubu aerobno-zelene zone.<\/p>\n<p>Srijeda: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>\u010cetvrtak: vje\u017ebe ja\u010danja 3x (iskoraci, \u010du\u010dnjevi, sklekovi, podizanje kukova, podizanje na prste) + 5 km laganog tr\u010danja<\/p>\n<p>Petak: tempo tr\u010danje &#8211; 2x 7 km (tempo: duboko ali ravnomjerno disanje, p=3 min hodanja)<\/p>\n<p>Subota: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Nedjelja: duga trka &#8211; 20 km<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-2qt4n92-4b3fd13c60794cde61ea054f47cef43a av_one_half  avia-builder-el-34  el_after_av_one_half  el_before_av_one_half  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-m0xu4fc9-2d734816f6a2fe3c502eafcce722f638 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h6><strong><span style=\"color: #808080\">2. tjedan:<\/span><\/strong><\/h6>\n<p>Ponedjeljak: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Utorak: 20 x 400m intervalno tr\u010danje s odmorom od 30 sekundi kaskanja (lagano tr\u010danje s brzim kratkim koracima), tempo: brz, ali ravnomjeran, s ciljem da brzina ne pada iz ponavljanja u ponavljanje<\/p>\n<p>Srijeda: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>\u010cetvrtak: vje\u017ebe ja\u010danja 3x (iskoraci, \u010du\u010dnjevi, sklekovi, podizanje kukova, podizanje na prste) + 8 km laganog tr\u010danja<\/p>\n<p>Petak: 6 km laganog tr\u010danja<\/p>\n<p>Subota: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Nedjelja: duga staza &#8211; 38 km<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-1zxgtqu-ee9a94a6b642ea701ec57707c73caf49 av_one_half  avia-builder-el-36  el_after_av_one_half  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-m0xu60bj-44dd6c4b4b78a11b7ef2335ad1412dbb '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h6><strong><span style=\"color: #808080\">3. tjedan:<\/span><\/strong><\/h6>\n<p>Ponedjeljak: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Utorak: intervalno tr\u010danje 8 do 10 x 1 km (natjecateljska brzina)<br \/>\nuz odmor od 1 min sporijeg tr\u010danja<\/p>\n<p>Srijeda: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>\u010cetvrtak: vje\u017ebe ja\u010danja 3x (iskoraci, \u010du\u010dnjevi, sklekovi, podizanje kukova, podizanje na prste) + 8 km laganog tr\u010danja<\/p>\n<p>Petak: tempo tr\u010danje &#8211; 3x 5 km (tempo: duboko ali ravnomjerno disanje, p=3 min hodanja)<\/p>\n<p>Subota: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Nedjelja: duga trka &#8211; 15 km<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-1oss3me-6923263acac65e2139cd30c76039b21e av_one_half  avia-builder-el-38  el_after_av_one_half  el_before_av_one_full  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-m0xu72w5-99adfa6d87fb184d2b48657faa6af91b '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h6><strong><span style=\"color: #808080\">4. tjedan:<\/span><\/strong><\/h6>\n<p>Ponedjeljak: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Utorak: intervalno tr\u010danje 5 do 7 x 1 km (brzina utrke) s odmorom od 1 minute kasa (lagano tr\u010danje brzim kratkim koracima),<\/p>\n<p>Srijeda: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>\u010cetvrtak: vje\u017ebe ja\u010danja 3x (iskoraci, \u010du\u010dnjevi, sklekovi, podizanje kukova, podizanje na prste) + 8 km laganog tr\u010danja<\/p>\n<p>Petak: lagano tr\u010danje 30 min<\/p>\n<p>Subota: odmor &#8211; \u0161etnja najmanje 30 minuta, ve\u010dera bogata ugljikohidratima<\/p>\n<p>Nedjelja: dan maratona, 42 km<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-18m35va-1a2790e4e42cec86433436e965f6559f av_one_full  avia-builder-el-40  el_after_av_one_half  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-twfy46-7e1fac8bd911527d3a16f0ddabd6d5d9 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4><span style=\"color: #808080\">Plan treninga: 21 km prvi put<\/span><\/h4>\n<p>Svaki trening zapo\u010dinjemo zagrijavanjem (5 do 15 minuta laganog tr\u010danja s me\u0111udijelovima hodanja i osnovnim vje\u017ebama istezanja. Kada radimo intervalna tr\u010danja, tijekom zagrijavanja radimo i vje\u017ebe tr\u010danja (nisko i visoko preskakanje, bacanje) i 3 sna\u017enija kratka tr\u010danja (100 m).<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-6z14ql2-5836c1322c67c108e59b7693ddd7ee4e av_one_half  avia-builder-el-42  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-m0xud5xc-1dd22e51ed2b36410918e7d8e78652ad '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h6><strong><span style=\"color: #808080\">1. tjedan:<\/span><\/strong><\/h6>\n<p>Ponedjeljak: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Utorak: 8 do 10 x 800m intervalno tr\u010danje s 200m hodanja odmora.<br \/>\nNastojimo malo po malo (5 do 10 sec\/km) dizati tempo tr\u010danja iz ponavljanja u ponavljanje s ciljem pronala\u017eenja brzine, koju mo\u017eemo odr\u017eati u sljede\u0107im ponavljanjima, pazimo na na\u010din disanja koji nam govori ako se prona\u0111e odgovaraju\u0107a brzina tr\u010danja.<\/p>\n<p>Srijeda: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>\u010cetvrtak: vje\u017ebe ja\u010danja 3x (iskoraci, \u010du\u010dnjevi, sklekovi, podizanje kukova, podizanje na prste) + 3 km laganog tr\u010danja<\/p>\n<p>Petak: lagano tr\u010danje 6 km ili hodanje 30 minuta<\/p>\n<p>Subota: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Nedjelja: Duga staza \u2013 19 km<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-6kj1q7q-5bfededc997e5b0cf8b51c80ac02b969 av_one_half  avia-builder-el-44  el_after_av_one_half  el_before_av_one_half  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-m0xuemuw-b4efeb123737e9de52bfb215fb4fa923 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><span style=\"color: #ffffff\">.<\/span><\/p>\n<h6><strong><span style=\"color: #808080\">2. tjedan:<\/span><\/strong><\/h6>\n<p>Ponedjeljak: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Utorak: intervalno tr\u010danje 8 do 10 x 300 m s odmorom od 1 min kasa (lagano tr\u010danje \u017eivahnih kratkih koraka), tempo: visok ali smiren, s ciljem da brzina ne pada iz ponavljanja u ponavljanje.<\/p>\n<p>Srijeda: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>\u010cetvrtak: vje\u017ebe ja\u010danja 3x (iskoraci, \u010du\u010dnjevi, sklekovi, podizanje kukova, podizanje na prste) + 5 km laganog tr\u010danja<\/p>\n<p>Petak: lagano tr\u010danje 6 km ili hodanje 30 minuta<\/p>\n<p>Subota: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Nedjelja: duga trka &#8211; 15 km<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-69gsvo6-2aa596fce25982adbba24f71db40d379 av_one_half  avia-builder-el-46  el_after_av_one_half  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-m0xug4s9-7d1a62c32105724641d097440052b66c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h6><strong><span style=\"color: #808080\">3. tjedan:<\/span><\/strong><\/h6>\n<p>Ponedjeljak: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Utorak: 8 do 10 x 800m intervalno tr\u010danje s 200m hodanja odmora<\/p>\n<p>Srijeda: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>\u010cetvrtak: vje\u017ebe ja\u010danja 3x (iskoraci, \u010du\u010dnjevi, sklekovi, podizanje kukova, podizanje na prste) + 5 km laganog tr\u010danja<\/p>\n<p>Petak: lagano tr\u010danje 6 km ili hodanje 30 minuta<\/p>\n<p>Subota: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Nedjelja: Duga staza &#8211; 12 km<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-5l5ayly-fb3df5be3251cf0ee5381fe91c221435 av_one_half  avia-builder-el-48  el_after_av_one_half  el_before_av_one_full  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-m0xugupe-b0e04a8f65b9c97762ecf926b1f56132 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h6><strong><span style=\"color: #808080\">4. tjedan:<\/span><\/strong><\/h6>\n<p>Ponedjeljak: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Utorak: tempo tr\u010danje 8 km (u natjecateljskom tempu)<\/p>\n<p>Srijeda: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>\u010cetvrtak: vje\u017ebe ja\u010danja 3x (iskoraci, \u010du\u010dnjevi, sklekovi, podizanje kukova, podizanje na prste) + 5 km laganog tr\u010danja<\/p>\n<p>Petak: lagano tr\u010danje 6 km ili hodanje 30 minuta<\/p>\n<p>Subota: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Nedjelja: dan maratona, 21 km<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-5h0zvti-78b43b84a0c5fbb8f3295105f54d8b2c av_one_full  avia-builder-el-50  el_after_av_one_half  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-m0xuih47-d93819a21f235c9a73e28a6181e1ee34 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4><span style=\"color: #808080\">Plan treninga: pobolj\u0161ajte svoj osobni rekord na 42 km<\/span><\/h4>\n<p>Svaki trening zapo\u010dinjemo zagrijavanjem (5 do 15 minuta laganog tr\u010danja s me\u0111udijelnicama hodanja i osnovnim vje\u017ebama istezanja. Kada radimo intervalna tr\u010danja, tijekom zagrijavanja radimo i vje\u017ebe tr\u010danja (nisko i visoko preskakanje, bacanje). ) i jo\u0161 3 sna\u017enije kratke trke (100 m).<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-4ne9j92-1f816a1f8dfa5619af6522c48204f9d5 av_one_half  avia-builder-el-52  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-47zhtrq-382d7bdd77d8786ef34b7376b5d9bdf1 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><span style=\"color: #ffffff\">.<\/span><\/p>\n<h6><strong><span style=\"color: #808080\">1. tjedan:<\/span><\/strong><\/h6>\n<p>Ponedjeljak: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Utorak: intervalno tr\u010danje 5 do 6 x 2 km s 1 minutom odmora u lak\u0161em tempu<\/p>\n<p>Srijeda: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>\u010cetvrtak: vje\u017ebe ja\u010danja 3x (iskoraci, \u010du\u010dnjevi, sklekovi, podizanje kukova, podizanje na prste) + 8 km laganog tr\u010danja<\/p>\n<p>Petak: tempo tr\u010danje &#8211; 4x 4 km (tempo: duboko ali ravnomjerno disanje, p=3 min hodanja)<\/p>\n<p>Subota: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Nedjelja: duga trka &#8211; 25 km<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-3x4klyu-11231e059ff2cb4acda0a2ee6b91d46a av_one_half  avia-builder-el-54  el_after_av_one_half  el_before_av_one_half  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-3agwr7a-8b85596f4aee42766044d99b7d0c76f1 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h6><strong><span style=\"color: #808080\">2. tjedan:<\/span><\/strong><\/h6>\n<p>Ponedjeljak: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Utorak: intervalno tr\u010danje 15 x 500 m s odmorom od 1 min kasa (lagano tr\u010danje \u017eivahnih kratkih koraka), tempo: visok ali smiren tempo s ciljem da brzina ne pada iz ponavljanja u ponavljanje.<\/p>\n<p>Srijeda: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>\u010cetvrtak: vje\u017ebe ja\u010danja 3x (iskoraci, \u010du\u010dnjevi, sklekovi, podizanje kukova, podizanje na prste) + 8 km laganog tr\u010danja<\/p>\n<p>Petak: tempo tr\u010danje &#8211; 4 x 3 km (tempo: duboko ali ravnomjerno disanje, p=1 min hoda)<\/p>\n<p>Subota: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Nedjelja: duga staza &#8211; 38 km<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-2wtda5y-2d0000b57a29459697ed54b7cf1f0901 av_one_half  avia-builder-el-56  el_after_av_one_half  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-2iakjva-7198fe373056d36f26aef5c8ce18a05b '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h6><strong><span style=\"color: #808080\">3. tjedan:<\/span><\/strong><\/h6>\n<p>Ponedjeljak: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Utorak: intervalno tr\u010danje 5 do 6 x 2 km (ritam: donja granica anaerobnog praga), odmor 1 min.<\/p>\n<p>Srijeda: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>\u010cetvrtak: vje\u017ebe ja\u010danja 3x (iskoraci, \u010du\u010dnjevi, sklekovi, podizanje kukova, podizanje na prste) + 8 km laganog tr\u010danja<\/p>\n<p>Petak: tempo tr\u010danja &#8211; 8 do 10 km (tempo: duboko, ali ravnomjerno opu\u0161teno disanje)<\/p>\n<p>Subota: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Nedjelja: duga trka &#8211; 20 km<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-1w41zbq-e0eff1cb068255ab185d114d7c8c18f2 av_one_half  avia-builder-el-58  el_after_av_one_half  el_before_av_one_full  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-1lh646u-53ff740db309d398154e6057aaa9413d '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h6><strong><span style=\"color: #808080\">4. tjedan:<\/span><\/strong><\/h6>\n<p>Ponedjeljak: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Utorak: tempo tr\u010danje 4 x 2 km (trka\u0107i tempo) m s odmorom od 1 min kas (lagano tr\u010danje \u017eivahnim kratkim koracima)<\/p>\n<p>Srijeda: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>\u010cetvrtak: vje\u017ebe ja\u010danja 3x (iskoraci, \u010du\u010dnjevi, sklekovi, podizanje kukova, podizanje na prste) + 8 km laganog tr\u010danja<\/p>\n<p>Petak: lagano tr\u010danje<\/p>\n<p>Subota: odmor &#8211; \u0161etnja najmanje 30 minuta, ve\u010dera bogata ugljikohidratima<\/p>\n<p>Nedjelja: dan maratona, 42 km<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-150h3h2-eb85008391b42ab0c44db58fd87c9e54 av_one_full  avia-builder-el-60  el_after_av_one_half  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-2clxg6-ceaec6b12222f5d8286b452b2f9dfbc6 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4><span style=\"color: #808080\">Plan treninga: pobolj\u0161ajte svoj osobni rekord na 21 km<\/span><\/h4>\n<p>Svaki trening zapo\u010dinjemo zagrijavanjem (5 do 15 minuta laganog tr\u010danja s me\u0111udijelnicama hodanja i osnovnim vje\u017ebama istezanja. Kada radimo intervalna tr\u010danja, tijekom zagrijavanja radimo i vje\u017ebe tr\u010danja (nisko i visoko preskakanje, bacanje). ) i jo\u0161 3 sna\u017enije kra\u0107e trke (100 m)<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-678lshi-ec0d06e92724b3b6edf82fa5fd95c798 av_one_half  avia-builder-el-62  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-m0xuw5ib-225bcba3356e8c94b4baf464ab30376a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h6><strong><span style=\"color: #808080\">1. tjedan:<\/span><\/strong><\/h6>\n<p>Ponedjeljak: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Utorak: tempo tr\u010danje &#8211; 3 x 4 km s 1 min odmora u kasu<\/p>\n<p>Srijeda: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>\u010cetvrtak: zagrijavanje 1 km + vje\u017ebe ja\u010danja 3x (iskoraci, \u010du\u010dnjevi, sklekovi, dizanje kukova, dizanje na prste) + 5 km laganog tr\u010danja<\/p>\n<p>Petak: tempo tr\u010danje &#8211; 2x 5 km (tempo: visok ali odr\u017eiv), odmor 1 minuta kas<\/p>\n<p>Subota: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Nedjelja: duga trka &#8211; 15 km<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-5mns4gm-6c4c70b6e7b0e1d821506cbd9faba559 av_one_half  avia-builder-el-64  el_after_av_one_half  el_before_av_one_half  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-m0xuwwzz-3a7b9dec3d65e7a6693ea98e90188fbe '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h6><strong><span style=\"color: #808080\">2. tjedan:<\/span><\/strong><\/h6>\n<p>Ponedjeljak: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Utorak: 20 x 500 m intervalno tr\u010danje s 1 min odmora u kasu (lagano tr\u010danje s brzim kratkim koracima), tempo: brz, ali ravnomjeran s ciljem da brzina ne pada iz ponavljanja u ponavljanje<\/p>\n<p>Srijeda: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>\u010cetvrtak: zagrijavanje 1 km + vje\u017ebe ja\u010danja 3x (iskoraci, \u010du\u010dnjevi, sklekovi, dizanje kukova, dizanje na prste) + 5 km laganog tr\u010danja<\/p>\n<p>Petak: tempo tr\u010danje &#8211; 2x 5 km (tempo: visok ali odr\u017eiv), odmor 1 minuta kas<\/p>\n<p>Subota: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Nedjelja: duga staza &#8211; 19 km<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-55fa5sm-314d6dd9735811f18a7b15bd7734870a av_one_half  avia-builder-el-66  el_after_av_one_half  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-m0xuyxsb-806e6e6ba1921fcb470bcf5715bf6b4e '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h6><strong><span style=\"color: #808080\">3. tjedan:<\/span><\/strong><\/h6>\n<p>Ponedjeljak: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Utorak: Intervalno tr\u010danje 5 do 6 x 2 km s odmorom od 1 min kasa (nastojimo iz ponavljanja u ponavljanje dizati tempo tr\u010danja malo po malo (5 do 10 sec\/km) s ciljem pronala\u017eenja brzine da mo\u017eemo u sljede\u0107im ponavljanjima, koja pratimo, paziti na na\u010din disanja, koji nam govori jesmo li prona\u0161li pravu brzinu tr\u010danja)<\/p>\n<p>Srijeda: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>\u010cetvrtak: zagrijavanje 1 km + vje\u017ebe ja\u010danja 3x (iskoraci, \u010du\u010dnjevi, sklekovi, dizanje kukova, dizanje na prste) + 5 km laganog tr\u010danja<\/p>\n<p>Petak: Tempo tr\u010danja \u2013 2x 6 km (tempo: visok, ali odr\u017eiv), odmor 1 minuta kasa<\/p>\n<p>Subota: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Nedjelja: duga trka &#8211; 12 km<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-4tzp7au-28347fd244e29d1c64ce6de8267e02cb av_one_half  avia-builder-el-68  el_after_av_one_half  el_before_av_one_full  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-m0xuy1kw-bcb05c5236c8b65212bd45c13d07b8f7 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><span style=\"color: #ffffff\">.<\/span><\/p>\n<h6><strong><span style=\"color: #808080\">4. tjedan:<\/span><\/strong><\/h6>\n<p>Ponedjeljak: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Utorak: 5 do 8x 1 km u natjecateljskom tempu<\/p>\n<p>Srijeda: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>\u010cetvrtak: vje\u017ebe ja\u010danja 3x (iskoraci, \u010du\u010dnjevi, sklekovi, podizanje kukova, podizanje na prste) + 5 km laganog tr\u010danja<\/p>\n<p>Petak: 6 km laganog tr\u010danja<\/p>\n<p>Subota: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Nedjelja: dan maratona, 21 km<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-4jczrna-0bb0418681749c308fcdaf7db2bff8dd av_one_full  avia-builder-el-70  el_after_av_one_half  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-m0xv2hhu-025b01d36f52d0972be4c5686b0143d6 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4><span style=\"color: #808080\">Plan treninga:\u00a0 tr\u010danje 10 km prvi put<\/span><\/h4>\n<p>Prikladno za po\u010detnike u tr\u010danju koji \u0107e izmjenjuju\u0107i tr\u010danje i hodanje, mo\u0107i pretr\u010dati 10 km u 3 mjeseca. Za po\u010detnike ima puno smisla ne poku\u0161avati tr\u010dati du\u017ee dijelove tr\u010danja. \u010cesti me\u0111udionici hodanja omogu\u0107uju po\u010detniku da zadr\u017ei svje\u017einu tr\u010danja i na du\u017eim udaljenostima.<\/p>\n<p>Svaki trening zapo\u010dnimo zagrijavanjem: 5 do 15 minuta laganog tr\u010danja s me\u0111udjelovima hodanja i osnovnim vje\u017ebama istezanja.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-3x626za-3a4348f5c7a6fff5f53a3d257443b05c av_one_half  avia-builder-el-72  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-m0xv3ur7-c6158e7f6f65125f9736247ced3a9771 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h6><strong><span style=\"color: #808080\">1. tjedan:<\/span><\/strong><\/h6>\n<p>Ponedjeljak: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Utorak: intervalna tr\u010danja \u2013 3 min tr\u010danja (br\u017ei tempo) + 1 min hoda (trebalo bi trajati 45 min)<\/p>\n<p>Srijeda: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>\u010cetvrtak: intervalna tr\u010danja \u2013 4 min tr\u010danja (lagani tempo) + 1 min hoda (ovo bi trebalo trajati oko 50 min)<\/p>\n<p>vje\u017ebe ja\u010danja 3x (iskoraci, \u010du\u010dnjevi, sklekovi, podizanje kukova, podizanje na prste)<br \/>\nPetak: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Subota: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Nedjelja: intervalno dugo tr\u010danje \u2013 4 min tr\u010danja (lagani tempo) + 1 min hoda (trebalo bi trajati 60 min)<\/p>\n<\/div><\/section><\/div><\/p>\n<div  class='flex_column av-3mvx06u-88b416ea0e999921694a878b7e8fb626 av_one_half  avia-builder-el-74  el_after_av_one_half  el_before_av_one_half  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-m0xv64xh-25d3a5149b5ce5034e590fbf1686a77e '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h6><span style=\"color: #808080\">2. tjedan:<\/span><\/h6>\n<p>Ponedjeljak: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Utorak: intervalna tr\u010danja \u2013 1 min tr\u010danja (br\u017ei tempo) + 30 s hodanja (ovo bi trebalo trajati 45 min)<\/p>\n<p>Srijeda: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>\u010cetvrtak: intervalna tr\u010danja \u2013 3 minute tr\u010danja (lagani tempo) + 30 sekundi hodanja (ovo bi trebalo trajati oko 50 minuta)<\/p>\n<p>vje\u017ebe ja\u010danja 3x (iskoraci, \u010du\u010dnjevi, sklekovi, podizanje kukova, podizanje na prste)<br \/>\nPetak: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Subota: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Nedjelja: intervalno dugo tr\u010danje \u2013 4 min tr\u010danja (lagani tempo) + 1 min hodanja (ovo bi trebalo trajati 1 sat i 30 min)<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-2ug8anq-defebd0d9add5dce902009454dd9e978 av_one_half  avia-builder-el-76  el_after_av_one_half  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-9k2mvq-5669e24c08c7c49c58b4e4a74336a7d9 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h6><strong><span style=\"color: #808080\">3. tjedan:<\/span><\/strong><\/h6>\n<p>Ponedjeljak: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Utorak: intervalna tr\u010danja \u2013 2 min tr\u010danja (br\u017ei tempo) + 1 min hoda (trebalo bi trajati 50 min)<\/p>\n<p>+ vje\u017ebe ja\u010danja 3x (iskoraci, \u010du\u010dnjevi, sklekovi, podizanje kukova, podizanje na prste)<\/p>\n<p>Srijeda: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>\u010cetvrtak: intervalna tr\u010danja \u2013 4 min tr\u010danja (lagani tempo) + 1 min hoda (ovo bi trebalo trajati oko 55 min)<\/p>\n<p>Petak: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Subota: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Nedjelja: intervalno dugo tr\u010danje \u2013 4 min tr\u010danja (lagani tempo) + 1 min hodanja (ovo bi trebalo trajati 1 sat i 45 min)<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-1x3lk52-915a4cce81799b5a22a50cee27906d96 av_one_half  avia-builder-el-78  el_after_av_one_half  el_before_av_one_full  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-1tdgljq-950aed8bb8bb03b5ea2b71b4140120c0 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h6><strong><span style=\"color: #808080\">4. tjedan:<\/span><\/strong><\/h6>\n<p>Ponedjeljak: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Utorak: intervalna tr\u010danja \u2013 2 min tr\u010danja (br\u017ei tempo) + 1 min hoda (trebalo bi trajati 50 min)<\/p>\n<p>+ vje\u017ebe ja\u010danja 3x (iskoraci, \u010du\u010dnjevi, sklekovi, podizanje kukova, podizanje na prste)<\/p>\n<p>Srijeda: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>\u010cetvrtak: intervalna tr\u010danja \u2013 3 min tr\u010danja (lagani tempo) + 1 min hoda (ovo bi trebalo trajati oko 55 min)<\/p>\n<p>Petak: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Subota: odmor &#8211; hodajte najmanje 30 minuta<\/p>\n<p>Nedjelja: dan maratona, 10 km<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-1caftna-2920e7d709a75d3f7907aabe3e9b5d66 av_one_full  avia-builder-el-80  el_after_av_one_half  avia-builder-el-last  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-w7hx06-af5fe422c5ebdcd1ad2f54ba84035673 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">Spremni za tr\u010danje<\/span><\/h3>\n<p>Osim planiranja treninga, odabir primjerene <span style=\"color: #0000ff\"><a style=\"color: #0000ff\" href=\"https:\/\/www.intersport.hr\/sportovi\/trcanje\/odjeca\">odje\u0107e za tr\u010danje<\/a><\/span>, <span style=\"color: #0000ff\"><a style=\"color: #0000ff\" href=\"https:\/\/www.intersport.hr\/sportovi\/trcanje\/obuca\">kvalitetne tenisice<\/a><\/span> i <span style=\"color: #0000ff\"><a style=\"color: #0000ff\" href=\"https:\/\/www.intersport.hr\/sportovi\/trcanje\/oprema\">opreme<\/a><\/span> za tr\u010danje kao \u0161to su <span style=\"color: #0000ff\"><a style=\"color: #0000ff\" href=\"https:\/\/www.intersport.hr\/sportovi\/trcanje\/oprema\/vrecice-i-male-torbe\">torbice za tr\u010danje<\/a><\/span> i <span style=\"color: #0000ff\"><a style=\"color: #0000ff\" href=\"https:\/\/www.intersport.hr\/sportovi\/trcanje\/oprema\/ruksaci\">hidratacijski ruksaci<\/a><\/span>, <span style=\"color: #0000ff\"><a style=\"color: #0000ff\" href=\"https:\/\/www.intersport.hr\/trcanje\/oprema\/satovi-mjeraci?search=sportski%20sat\">sportski satovi<\/a><\/span> i mjera\u010di koji nam poma\u017eu u pra\u0107enju tempa, napora i postignu\u0107a, <span style=\"color: #0000ff\"><a style=\"color: #0000ff\" href=\"https:\/\/www.intersport.hr\/sportovi\/trcanje\/oprema\/reflective-items\">reflektiraju\u0107i dodaci<\/a><\/span> koje osiguravaju sigurnost pri tr\u010danju, i ostale dodatke za tr\u010danje.<\/p>\n<p>Sve za tr\u010danje prona\u0111ite u prodavaonicama Intersporta, gdje uz stru\u010dne savjete prodava\u010da nudimo niz usluga koje olak\u0161avaju odabir i kupnju tenisica za tr\u010danje. Kao \u0161to je <span style=\"color: #0000ff\"><a style=\"color: #0000ff\" href=\"https:\/\/www.intersport.hr\/zones\/savjetovanje\/\">individualna analiza stopala<\/a> <\/span>u odabranim terminima, a u na\u0161im poslovnicama mo\u017eete se za savjete kod odabira tenisica za tr\u010danje mo\u017eete se obratiti i predstavnicima priznatih brendova iz svijeta tr\u010danja. Sve <span style=\"color: #0000ff\"><a style=\"color: #0000ff\" href=\"https:\/\/www.intersport.hr\/corpo\/usluge\/#trcanje\">termine odr\u017eavanja konzultacija pogledajte ovdje<\/a><\/span>.<\/p>\n<\/div><\/section><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Zajedno s trka\u010dima iz cijelog susjedstva, \u010dlanovima INTERSPORT tima i na\u0161im trenerima tr\u010danja, Urbanom Praprotnikom i Jasminom Kozina Praprotnik, marljivo se pripremaju za novu trka\u010dku avanturu&#8230;<\/p>\n","protected":false},"author":5,"featured_media":10871,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":2,"name":"Tr\u010danje","slug":"trcanje","term_group":0,"term_taxonomy_id":2,"taxonomy":"category","description":"Ovaj blog je namijenjen\u00a0 zaljubljenicima u tr\u010danje. Bez obzira koliko ste duboko u\u0161li u tr\u010danje, sigurno \u0107e te prona\u0107i interesantne sadr\u017eaje\u00a0 u njemu.\u00a0 Savjeti za tr\u010danje,\u00a0 motivacijske pri\u010de i prakti\u010dni primjeri za napredovanje bez ozljeda,\u00a0 pokazat \u0107emo vam sve \u0161to\u00a0 trebate znati o tr\u010danju.\u00a0 Tr\u010danje tro\u0161i vi\u0161ak kalorija, a tr\u010dati mo\u017ee svatko i svagdje. Redovno tr\u010danje pogodno\u00a0 djeluje na va\u0161e psiho fizi\u010dko\u00a0 zdravlje te smanjuje rizik od bolesti. Zato tr\u010dite s nama i osje\u0107ajte se dobro!","parent":0,"count":138,"filter":"raw","term_order":"1","url":"https:\/\/www.intersport.hr\/blog\/category\/trcanje\/"}],"tags":[],"class_list":["post-10870","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trcanje"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>TR\u010cANJE MARATONA: kako trenirati 1 mjesec prije maratona - Intersport Blog HR<\/title>\n<meta name=\"description\" content=\"Zajedno s trka\u010dima iz cijelog susjedstva, \u010dlanovima INTERSPORT tima i na\u0161im trenerima tr\u010danja, Urbanom Praprotnikom i Jasminom Kozina Praprotnik, marljivo se pripremaju za tr\u010danje i novu trka\u010dku avanturu\" \/>\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.hr\/blog\/2024\/09\/to-je-tvoj-maraton-kako-trenirati-1-mjesec-prije-duzeg-trcanja\/\" \/>\n<meta property=\"og:locale\" content=\"hr_HR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"TR\u010cANJE MARATONA: kako trenirati 1 mjesec prije maratona - 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