{"id":741,"date":"2022-10-09T15:15:20","date_gmt":"2022-10-09T13:15:20","guid":{"rendered":"https:\/\/akswataha.pl\/?p=741"},"modified":"2023-01-08T09:49:32","modified_gmt":"2023-01-08T08:49:32","slug":"10-tydzien-zlote-10-km","status":"publish","type":"post","link":"https:\/\/akswataha.pl\/index.php\/2022\/10\/09\/10-tydzien-zlote-10-km\/","title":{"rendered":"10 tydzie\u0144 Z\u0142ote 10 km"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"741\" class=\"elementor elementor-741\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-37ffbe7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"37ffbe7\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-23b44d0\" data-id=\"23b44d0\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-bd01bff elementor-widget elementor-widget-heading\" data-id=\"bd01bff\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">10 tydzie\u0144 Z\u0142ote 10 km<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-434bbeb elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"434bbeb\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-80e3dd1\" data-id=\"80e3dd1\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1133b82 elementor-widget elementor-widget-text-editor\" data-id=\"1133b82\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Za nami intensywny tydzie\u0144. Po okresie budowy bazy si\u0142owej i wytrzyma\u0142o\u015bciowej oraz du\u017cych obj\u0119to\u015bciowo treningach warto zmieni\u0107 charakter naszego biegania tzn. przy\u015bpieszy\u0107 <span data-testid=\"emoji\">\ud83c\udfc3\u200d\u2642\ufe0f<\/span>.<br \/>Zawsze zaczynamy od rozgrzewki, kt\u00f3ra ma za zadanie przygotowa\u0107 nas do zada\u0144 treningowych. <br \/>W jej trakcie musisz pobudzi\u0107 kr\u0105\u017cenie, podnie\u015b\u0107 temperatur\u0119 mi\u0119\u015bni oraz przygotowa\u0107 stawy do intensywniejszej pracy. <br \/><br \/>P\u00f3\u017aniej \u0107wiczenia techniczne maj\u0105ce pom\u00f3c nam ukszta\u0142towa\u0107 prawid\u0142owe wzorce ruchowe, wzmocni\u0107 wybrane grupy mi\u0119\u015bniowe, poprawi\u0107 koordynacj\u0119. <br \/><br \/>Kolejnym elementem to interwa\u0142y, dzi\u0119ki kt\u00f3rym \u0107wiczymy szybko\u015b\u0107. Przeplatane by\u0142y one wybieganiami w tempie regeneracyjnym oraz treningami Cardio. <br \/><br \/>Nieodzownym elementem naszego planu jest regeneracja. Pami\u0119tajcie &#8211; nie ma dobrze zrealizowanego planu treningowego bez odpowiedniej regeneracji. Nale\u017cy uzna\u0107 j\u0105 za integraln\u0105 cz\u0119\u015b\u0107 planu i traktowa\u0107 r\u00f3wnie powa\u017cnie, co zadania treningowe.<br \/><br \/>Dzi\u0119kujemy za obecno\u015b\u0107 i wsparcie <span data-testid=\"emoji\">\u2764\ufe0f<\/span><br \/><br \/>Mo\u017cemy rozpocz\u0105\u0107 kolejny tydzie\u0144 trening\u00f3w to ju\u017c przedostatnia prosta \u2026 <span data-testid=\"emoji\">\ud83d\udd1c<\/span><br \/><br \/>Do zobaczenia <span data-testid=\"emoji\">\ud83d\udc3a<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2d91c36 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2d91c36\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-e3fe89f\" data-id=\"e3fe89f\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4fb30c4 elementor-widget elementor-widget-image\" data-id=\"4fb30c4\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"599\" src=\"https:\/\/akswataha.pl\/wp-content\/uploads\/2022\/10\/310583886_691485738975868_8633651131091944094_n-1024x767.jpg\" class=\"attachment-large size-large wp-image-743\" alt=\"\" srcset=\"https:\/\/akswataha.pl\/wp-content\/uploads\/2022\/10\/310583886_691485738975868_8633651131091944094_n-1024x767.jpg 1024w, https:\/\/akswataha.pl\/wp-content\/uploads\/2022\/10\/310583886_691485738975868_8633651131091944094_n-300x225.jpg 300w, https:\/\/akswataha.pl\/wp-content\/uploads\/2022\/10\/310583886_691485738975868_8633651131091944094_n-768x575.jpg 768w, https:\/\/akswataha.pl\/wp-content\/uploads\/2022\/10\/310583886_691485738975868_8633651131091944094_n.jpg 1170w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-f2ddc01\" data-id=\"f2ddc01\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f21ea38 elementor-widget elementor-widget-image\" data-id=\"f21ea38\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"599\" src=\"https:\/\/akswataha.pl\/wp-content\/uploads\/2022\/10\/310629478_478306467646942_1921916430851229004_n-1024x767.jpg\" class=\"attachment-large size-large wp-image-744\" alt=\"\" srcset=\"https:\/\/akswataha.pl\/wp-content\/uploads\/2022\/10\/310629478_478306467646942_1921916430851229004_n-1024x767.jpg 1024w, https:\/\/akswataha.pl\/wp-content\/uploads\/2022\/10\/310629478_478306467646942_1921916430851229004_n-300x225.jpg 300w, https:\/\/akswataha.pl\/wp-content\/uploads\/2022\/10\/310629478_478306467646942_1921916430851229004_n-768x575.jpg 768w, https:\/\/akswataha.pl\/wp-content\/uploads\/2022\/10\/310629478_478306467646942_1921916430851229004_n.jpg 1170w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-c2e6109\" data-id=\"c2e6109\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1a852bf elementor-widget elementor-widget-image\" data-id=\"1a852bf\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/akswataha.pl\/wp-content\/uploads\/2022\/10\/309851693_667395984976136_2381873124741479112_n-1024x768.jpg\" class=\"attachment-large size-large wp-image-745\" alt=\"\" srcset=\"https:\/\/akswataha.pl\/wp-content\/uploads\/2022\/10\/309851693_667395984976136_2381873124741479112_n-1024x768.jpg 1024w, https:\/\/akswataha.pl\/wp-content\/uploads\/2022\/10\/309851693_667395984976136_2381873124741479112_n-300x225.jpg 300w, https:\/\/akswataha.pl\/wp-content\/uploads\/2022\/10\/309851693_667395984976136_2381873124741479112_n-768x576.jpg 768w, https:\/\/akswataha.pl\/wp-content\/uploads\/2022\/10\/309851693_667395984976136_2381873124741479112_n.jpg 1170w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>10 tydzie\u0144 Z\u0142ote 10 km Za nami intensywny tydzie\u0144. Po okresie budowy bazy si\u0142owej i wytrzyma\u0142o\u015bciowej oraz du\u017cych obj\u0119to\u015bciowo treningach warto zmieni\u0107 charakter naszego biegania tzn. przy\u015bpieszy\u0107 \ud83c\udfc3\u200d\u2642\ufe0f. Zawsze zaczynamy od rozgrzewki, kt\u00f3ra ma za zadanie przygotowa\u0107 nas do zada\u0144 treningowych. W jej trakcie musisz pobudzi\u0107 kr\u0105\u017cenie, podnie\u015b\u0107 temperatur\u0119 mi\u0119\u015bni oraz przygotowa\u0107 stawy do intensywniejszej [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":743,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-741","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-artykul"],"_links":{"self":[{"href":"https:\/\/akswataha.pl\/index.php\/wp-json\/wp\/v2\/posts\/741","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/akswataha.pl\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/akswataha.pl\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/akswataha.pl\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/akswataha.pl\/index.php\/wp-json\/wp\/v2\/comments?post=741"}],"version-history":[{"count":5,"href":"https:\/\/akswataha.pl\/index.php\/wp-json\/wp\/v2\/posts\/741\/revisions"}],"predecessor-version":[{"id":995,"href":"https:\/\/akswataha.pl\/index.php\/wp-json\/wp\/v2\/posts\/741\/revisions\/995"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/akswataha.pl\/index.php\/wp-json\/wp\/v2\/media\/743"}],"wp:attachment":[{"href":"https:\/\/akswataha.pl\/index.php\/wp-json\/wp\/v2\/media?parent=741"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/akswataha.pl\/index.php\/wp-json\/wp\/v2\/categories?post=741"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/akswataha.pl\/index.php\/wp-json\/wp\/v2\/tags?post=741"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}