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Ako na premiérový polmaratón?
Chcel by som Vás pekne poprosiť o nejaký tréningový plán na môj prvý polmaratón, ktorý sa chystám absolvovať v Prahe. Chcel by som trénovať najmä podľa srdcovej frekvencie. Čas by som chcel dosiahnuť pod 1:50 hod. Doteraz som behával intervaly (8x200 m, 4x1000 m), a dlhý beh (cca 12-15 km). Neviem či to behám správne a neviem v akých tepoch v % TF max by som sa mal pohybovať. Pre orientáciu napíšem aké časy sa mi na jednotlivých úsekoch zatiaľ podarilo odbehnúť: 3 km - 0:12:50, 5 km - 0:22:30, 10 km - 0:47:10, 12 km - 0:59:30. Na internete som nenašiel nejaký ucelený program na polmaratón podľa srdcovej frekvencie. Preto Vás prosím o nejaký týždňový plán s % TF max. Lukáš
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Lukáš, podľa časov, ktoré ste dosiahli na jednotlivých dĺžkach, ste schopný zabehnúť polmaratón tesne pod 1:45 h. Samozrejme závisí od reliéfu. Toto je predpoklad pri prevažne rovinatom teréne. Podľa vášho tempa na 3,5 a 10 km máte viac-menej rovnako rozvinutú dlhodobú vytrvalosť a aj tempovú rýchlosť na kratšie vzdialenosti.
Niektorí bežci, väčšinou starší maratónci, si nevedia pripustiť, že ak chcú zlepšiť maratónsky čas, musia sa zlepšiť aj na kratšie trate, povedzme 3000 m. Miesto toho nabehajú stovky kilometrov týždenne v strednom tempe. Ale napriek veľkému objemu si ich 30.-33. kilometer aj tak počká. Potom príde triatlonista a zabehne maratón pod 3 hodiny. Prečo? Lebo komplexne rozvíja všetky schopnosti a okrem iného jeho nervový systém nie je unavený monotónnym tréningom.
Ak je váš cieľ na polmaratón pod 1:50, tak nemusíme ísť príliš do rýchlosti, skôr sa zameriame na vytrvalosť. Na druhej strane, už zostáva málo času.
Jedenkrát týždenne by som zvolil intervalový tréning s dĺžkami úsekov od 1,5 do 3 km. Pri kratších úsekoch stačí vo vyššej intenzite nabehať do 10 km (napr. 6x1500;5x2000/pauza 3 min formou výklusu). Pri dlhších do 12 (napr. 4 x 3000/pauza 4 min formou výklusu). Srdcová frekvencia by sa mala pohybovať v rozmedzí 88 - 92% z maxima. U vás to bude tempo behu okolo 4:35 - 4:45 min/km. Samozrejme, že na začiatku je rozklus, medzi intervalmi a na konci tréningu výklus. V rámci tréningovej jednotky takto hravo nabeháte aj 14 - 16 km. Jedenkrát týždenne zaraďte tempový beh (10 - 14 km, srdcová frekvencia medzi 85 - 90%).
Jeden až dvakrát týždenne (po intervalovom a/alebo tempovom behu) zaraďte pomalý beh - výklus pri srdcovej frekvencii medzi 73 - 78% z maxima. Jedenkrát týždenne bude dlhší výklus 14 - 18 km pri meraní srdcovej frekvencie medzi 75 - 80% v rovinatom až mierne členitom teréne. Ak budete behať 4x týždenne, potom vynechajte jeden pomalý výklus. Ak len tri krát, potom striedajte obtýždeň intervalový tréning s tempovým behom.
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5.2.2019 /
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Poradňa Viktora Bielika / Autor: doc. RNDr. Viktor Bielik, PhD. / Foto: Bigstock
Zdielať článok na Facebooku
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NAJČÍTANEJŠIE
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1.
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