{"id":440,"date":"2025-03-18T17:43:06","date_gmt":"2025-03-18T16:43:06","guid":{"rendered":"https:\/\/www.bezwymowki.pl\/?page_id=440"},"modified":"2025-06-26T23:54:47","modified_gmt":"2025-06-26T21:54:47","slug":"darmowe-plany-treningowe","status":"publish","type":"page","link":"https:\/\/www.bezwymowki.pl\/index.php\/darmowe-plany-treningowe\/","title":{"rendered":"Darmowe plany biegowe"},"content":{"rendered":"\n

plan dla pocz\u0105tkuj\u0105cych – od zera na start<\/strong><\/a> – 8 tygodni<\/p>\n\n\n\n

\n\n\n\n

do konkretnego celu poni\u017cej – 14 tygodni<\/p>\n\n\n\n

\n\n\n\n
5 km<\/strong><\/td>10 km<\/strong><\/td><\/tr>
28:00<\/a><\/td>59:00<\/a><\/td><\/tr>
27:00<\/a><\/td>55:00<\/a><\/td><\/tr>
26:00<\/a><\/td>52:00<\/a><\/td><\/tr>
25:00<\/a><\/td>50:00<\/a><\/td><\/tr>
23:00<\/a><\/td>47:00<\/a><\/td><\/tr>
22:00<\/a><\/td>45:00<\/a><\/td><\/tr>
21:00<\/a><\/td>43:00<\/a><\/td><\/tr>
20:00<\/a><\/td>42:00<\/a><\/td><\/tr>
19:00<\/a><\/td>40:00<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n
P\u00f3\u0142maraton<\/strong><\/td>Maraton<\/strong><\/td><\/tr>
2:30<\/a><\/td>4:30<\/a><\/td><\/tr>
2:15<\/a><\/td>4:20<\/a><\/td><\/tr>
2:10<\/a><\/td>4:15<\/a><\/td><\/tr>
2:00<\/a><\/td>4:10<\/a><\/td><\/tr>
1:55<\/a><\/td>4:00<\/a><\/td><\/tr>
1:50<\/a><\/td>3:50<\/a><\/td><\/tr>
1:45<\/a><\/td>3:45<\/a><\/td><\/tr>
1:40<\/a><\/td>3:40<\/a><\/td><\/tr>
1:35<\/a><\/td>3:30<\/a><\/td><\/tr>
1:30<\/a><\/td>3:25<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n
\n\n\n\n
LEGENDA:
5 km \/ 6:20<\/strong> - oznacza bieg na dystans 5 km w tempie 6:20 (tempo Ci b\u0119dzie wskazywa\u0107 zegarek lub aplikacja)
2\u2019 rest<\/strong> - oznacza 2 minuty regeneracji czyli truchtu lub marszu - bez zatrzymywania si\u0119
easy <\/strong>- spokojny bieg
podbieg <\/strong>- musi by\u0107 wykonany na odcinku pod g\u00f3r\u0119, na pocz\u0105tek nie musi by\u0107 bardzo strome - z czasem mo\u017cna wybiera\u0107 miejsca z wi\u0119kszym nachyleniem % dla progresu (preferowana przeze mnie forma to odcinek 100 metr\u00f3w w tempie na 80% si\u0142y swoich obecnych mo\u017cliwo\u015bci)
wyciszenie <\/strong>- to nic innego jak trucht lub bieg w spokojnym komfortowym tempie tak by uspokoi\u0107 t\u0119tno, zazwyczaj na koniec treningu ju\u017c po cz\u0119\u015bci g\u0142\u00f3wnej
baza - max 3 strefa t\u0119tna<\/strong> - je\u017celi biegasz bez zegarka lub urz\u0105dzenia kt\u00f3re wskazuje strefy t\u0119tna to zamiast tego zr\u00f3b trening easy<\/pre>\n\n\n\n
    \n
  1. Wydrukuj sobie plan i zostaw w widocznym miejscu, odznaczaj zrobione treningi – to Ci\u0119 bardziej b\u0119dzie motywowa\u0107 i przybli\u017ca\u0107 do celu.<\/li>\n\n\n\n
  2. Dwa pierwsze tygodnie s\u0105 spokojniejsze, \u017ceby si\u0119 wdro\u017cy\u0107 w regularno\u015b\u0107 dla tych po przerwie – je\u017celi jeste\u015b biegaj\u0105cym regularnie 
    mo\u017cesz je pomin\u0105\u0107 i zrobi\u0107 plan w 12 tyg.<\/li>\n\n\n\n
  3. Przed ka\u017cdym treningiem zr\u00f3b rozgrzewk\u0119 PRZYNAJMNIEJ 5 minutow\u0105 – bez tego znacznie zwi\u0119kszasz ryzyko wyst\u0105pienia kontuzji i uraz\u00f3w – przyk\u0142adowa rozgrzewka.<\/a><\/li>\n\n\n\n
  4. Na longach testuj nawodnienie i od\u017cywianie – najlepiej 1:1 jak planujesz na starcie.<\/li>\n\n\n\n
  5. Pomi\u0119dzy treningami zachowaj chocia\u017c jeden dzie\u0144 odpoczynku nawet jak zechcesz je przesun\u0105\u0107.<\/li>\n\n\n\n
  6. Je\u017celi opu\u015bcisz jeden trening to go nie nadrabiaj, po prostu pomi\u0144 go i zr\u00f3b kolejny wed\u0142ug planu.<\/li>\n\n\n\n
  7. Ostatni trening wykonaj 3 dni przed startem.<\/li>\n\n\n\n
  8. Tydzie\u0144 11 i 12 b\u0119d\u0105 najci\u0119\u017csze, ale nie zniech\u0119caj si\u0119 – b\u0119dzie warto.<\/li>\n\n\n\n
  9. Treningi mog\u0105 by\u0107 intensywne ale nie zaje\u017cd\u017caj\u0105ce – jak uwa\u017casz \u017ce jest za ci\u0119\u017cko to zmie\u0144 cel.<\/li>\n\n\n\n
  10. Je\u017celi potrzebujesz spersonalizowanego planu treningowego znajdziesz tak\u0105 opcj\u0119 tutaj<\/a><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"
    plan dla pocz\u0105tkuj\u0105cych – od zera na start – 8 tygodni do konkretnego celu poni\u017cej – 14 tygodni 5 km […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_uag_custom_page_level_css":"","_monsterinsights_skip_tracking":false,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"class_list":["post-440","page","type-page","status-publish","hentry"],"aioseo_notices":[],"uagb_featured_image_src":{"full":false,"thumbnail":false,"medium":false,"medium_large":false,"large":false,"1536x1536":false,"2048x2048":false,"woocommerce_thumbnail":false,"woocommerce_single":false,"woocommerce_gallery_thumbnail":false},"uagb_author_info":{"display_name":"Tomasz","author_link":"https:\/\/www.bezwymowki.pl\/index.php\/author\/admin4265\/"},"uagb_comment_info":0,"uagb_excerpt":"plan dla pocz\u0105tkuj\u0105cych – od zera na start – 8 tygodni do konkretnego celu poni\u017cej – 14 tygodni 5 km […]","_links":{"self":[{"href":"https:\/\/www.bezwymowki.pl\/index.php\/wp-json\/wp\/v2\/pages\/440","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bezwymowki.pl\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.bezwymowki.pl\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.bezwymowki.pl\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bezwymowki.pl\/index.php\/wp-json\/wp\/v2\/comments?post=440"}],"version-history":[{"count":25,"href":"https:\/\/www.bezwymowki.pl\/index.php\/wp-json\/wp\/v2\/pages\/440\/revisions"}],"predecessor-version":[{"id":688,"href":"https:\/\/www.bezwymowki.pl\/index.php\/wp-json\/wp\/v2\/pages\/440\/revisions\/688"}],"wp:attachment":[{"href":"https:\/\/www.bezwymowki.pl\/index.php\/wp-json\/wp\/v2\/media?parent=440"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}