{"id":6702,"date":"2021-07-14T16:47:21","date_gmt":"2021-07-14T16:47:21","guid":{"rendered":"https:\/\/ski-outdoor.ro\/outdoor\/?p=6702"},"modified":"2022-06-13T09:39:00","modified_gmt":"2022-06-13T09:39:00","slug":"5-antrenamente-cheie-de-alergare","status":"publish","type":"post","link":"https:\/\/ski-outdoor.ro\/outdoor\/2021\/07\/14\/5-antrenamente-cheie-de-alergare\/","title":{"rendered":"5 antrenamente cheie de alergare"},"content":{"rendered":"\r\n

Indiferent de distan\u021ba pentru care te antrenezi, \u00eentr-un plan de antrenament<\/a> ai nevoie de echilibru. Dac\u0103 te antrenezi pentru curse scurte de intensitate nu \u00eenseamn\u0103 c\u0103 trebui s\u0103 ai doar antrenamente de intensitate. La fel, dac\u0103 te antrenezi pentru un ultramaraton, nu e de ajuns doar s\u0103 faci alerg\u0103ri lungi.<\/strong><\/p>\r\n

\"\"<\/p>\r\n\r\n\r\n\r\n

A\u0219adar, indiferent de obiectivul t\u0103u, trebuie s\u0103 \u0219tii c\u0103 exist\u0103 c\u00e2teva antrenamente cheie esen\u021biale care te vor ajuta s\u0103 devii un alerg\u0103tor mai bun.<\/p>\r\n\r\n\r\n\r\n

1. Alergarea de recuperare (Recovery Run)<\/h3>\r\n\r\n\r\n\r\n

Pentru a fi benefic\u0103, o alergare de recuperare trebuie s\u0103 fie foarte u\u0219oar\u0103. Tot ce trebuie s\u0103 faci e s\u0103 la\u0219i picioarele s\u0103 se mi\u0219te \u0219i s\u0103 m\u0103re\u0219ti circula\u021bia \u0219i respira\u021bia cu o activitate bl\u00e2nd\u0103.<\/p>\r\n\r\n\r\n\r\n

Alerg\u0103rile de recuperare nu ar trebui s\u0103 fie mai lungi de 60 de minute, \u00een mod normal sunt de ajuns 40 de minute.<\/p>\r\n\r\n\r\n\r\n

Nivelul efortului resim\u021bit la o alergare u\u0219oar\u0103 ar trebui s\u0103 fie 4 sau 5, dar trebuie s\u0103 fie substan\u021bial mai u\u0219oar\u0103 dec\u00e2t alergarea de anduran\u021b\u0103. Frecven\u021ba alerg\u0103rilor de recuperare depinde de programul t\u0103u de antrenament. Alerg\u0103rile de recuperare trebuie combinate cu sesiuni mai intense, astfel po\u021bi s\u0103 ai 2- sau chiar 3 sesiuni u\u0219oare \u00eentr-o s\u0103pt\u0103m\u00e2n\u0103.<\/p>\r\n\r\n\r\n\r\n

2. Alergarea de anduran\u021b\u0103 (Endurance Run)<\/h4>\r\n\r\n\r\n\r\n

De obicei anduran\u021ba<\/a> e partea preodiminant\u0103 \u00een antrenamente, fiind viteza cu care i\u021bi faci antrenamentele cele mai lungi. Efortul resim\u021bit \u00eentr-o alergare de anduran\u021b\u0103 ar trebui s\u0103 fie \u00eentre 5 \u0219i 6. O alergare de anduran\u021b\u0103 variaz\u0103 \u00eentre 30 de minute \u0219i chiar \u0219i 6 ore pentru cei ce se preg\u0103tesc pentru distan\u021be lungi. C\u00e2nd ai o alergare de anduran\u021b\u0103 este important s\u0103 \u00eencetine\u0219ti pe urc\u0103ri, astfel \u00eenc\u00e2t efortul resim\u021bit s\u0103 nu creasc\u0103 \u0219i s\u0103 r\u0103m\u00e2i \u00een aceea\u0219i zon\u0103 de efort p\u00e2n\u0103 la cap\u0103t. Este foarte u\u0219or s\u0103 atingi zona de Steady State sau Tempo daca m\u0103re\u0219ti prea mult ritmul iar \u00een acest fel po\u021bi pierde energie de care ai nevoie mai la final \u0219i de asemenea aduni stres \u0219i oboseal\u0103 care te vor afecta la antrenamentele viitoare.<\/p>\r\n\r\n\r\n\r\n

3. Alergarea moderat\u0103 (Steady State Run)<\/h4>\r\n\r\n\r\n\r\n

Alergarea SS este o alergare la un pace sus\u021binut, dar care nu ajunge la pragul acidului lactic.<\/p>\r\n\r\n\r\n\r\n

Acest tip de antrenament are un rol important \u00een dezvoltarea unei capacit\u0103\u021bi aerobice pentru c\u0103 te men\u021bine la un efort mai mare dec\u00e2t alergarea de anduran\u021b\u0103. Sesiunile de SSR trebuie s\u0103 fie lungi \u0219i c\u00e2t mai continue, cu intervale individuale de 20 p\u00e2n\u0103 la 60 de minute, dar nu mai mult de 2 ore \u00een total la un antrenament. Un antrenament tipic SSR este o alergare de anduran\u021b\u0103 cu 2 x 30 de minute SSR cu 5 minute pauz\u0103 \u00eentre ele. Efortul resim\u021bit \u00eentr-un antrenament Steady State ar trebui s\u0103 fie 7, dar ar trebui s\u0103 ai grij\u0103 s\u0103 nu cazi \u00een zona de anduran\u021b\u0103. Diferen\u021ba dintre cele dou\u0103 este c\u0103 o alergare de anduran\u021b\u0103 o sim\u021bi ca \u0219i cum ai putea s\u0103 o duci la nesf\u00e2r\u0219it, \u00een timp ce o alergare Steady State nu o po\u021bi tine un timp foarte lung.<\/p>\r\n\r\n\r\n\r\n

4. Alergarea Tempo<\/h4>\r\n\r\n\r\n\r\n

Alerg\u0103rile de tip tempo sunt cruciale \u00eentr-un program de antrenament deoarece te fac un alerg\u0103tor mai rapid \u0219i mai puternic. \u00cen zona de tempo ritmul este unul sus\u021binut \u0219i vei alerga pu\u021bin sub pragul acidului lactic. Antrenamentele tempo ajut\u0103 la m\u0103rirea \u0219i la cre\u0219terea densit\u0103\u021bii mitocondriilor, astfel cre\u0219te abilitatea corpului de a folosi acid lactic. Alerg\u0103rile tempo ar trebui s\u0103 aib\u0103 un efort resim\u021bit \u00eentre 8 \u0219i 9, iar la aceast\u0103 intensitate e\u0219ti capabil s\u0103 alergi in jur de 20 de minute. Perioadele de recuperare intre intervalele de tempo ar trebui s\u0103 fie jum\u0103tate din timpul intervalului, adic\u0103 trebuie s\u0103 p\u0103strezi o ra\u021bie de 2:1. Maximul timpului pe care po\u021bi s\u0103 \u00eel alergi \u00een zona de tempo \u00eentr-un antrenament este de 1 or\u0103(\u00eemp\u0103r\u021bit \u00een intervale). Nu exagera cu antrenamentele tempo, dac\u0103 \u00eencerci s\u0103 faci mai mult vei \u00eencetini \u00een mod natural iar efortul depus nu i\u021bi va aduce rezultatele pe care le a\u0219tep\u021bi.<\/p>\r\n\r\n\r\n\r\n

5. Intervale<\/h4>\r\n\r\n\r\n\r\n

Intervalele sunt antrenamentul principal pentru VO2 max \u0219i de obicei dureaz\u0103 \u00eentre 1 \u0219i 3 minute. Efortul resim\u021bit la intervale ar trebui s\u0103 fie 10, intervalele se fac la intensitatea maxim\u0103 pe care o po\u021bi duce timp de 200-400-600,800m, etc. Atunci c\u00e2nd faci intervale este important s\u0103 te \u00eenc\u0103lze\u0219ti \u00eenainte timp de 15-30 de minute cu alergare u\u0219oar\u0103 sau de anduran\u021b\u0103 \u0219i c\u00e2teva lansate de 15-20 de secunde. De obicei, pentru o \u00eenc\u0103lzire c\u00e2t mai complet\u0103 recomand exerci\u021biile din \u0219coala alerg\u0103rii. La \u00eenceputul intervalului trebuie s\u0103 accelerezi p\u00e2n\u0103 ajungi la viteza pe care crezi c\u0103 po\u021bi s\u0103 o sus\u021bii p\u00e2n\u0103 la finalul intervalului. Perioadele de recuperare dintre intervale nu sunt foarte lungi \u00eenc\u00e2t s\u0103 te recuperezi complet pentru c\u0103 o parte din stimulii de antrenament vin din \u00eenceperea urm\u0103toarei repet\u0103ri far\u0103 a fi recuperat complet de la ultima. \u00cen timpul recuper\u0103rii este bine s\u0103 fii \u00een mi\u0219care, alergare u\u0219oar\u0103, jogging sau mers rapid dar nu te opri.<\/p>\r\n\r\n\r\n\r\n

\u00cen general alerg\u0103torii au dubii \u00een ceea ce prive\u0219te intensitatea intervalelor, deoarece nu po\u021bi s\u0103 sus\u021bii acela\u0219i pace 1 minut sau 3 minute. De aceea, ar trebui s\u0103 testezi \u0219i intervale mai scurte \u0219i mai lungi \u0219i s\u0103 i\u021bi setezi viteza pe care o po\u021bi sus\u021bine pe aceea distan\u021b\u0103. Este important s\u0103 nu \u00eencepi intervalul ca un sprint, astfel energia ta se pierde \u00een mai pu\u021bin de un minut \u0219i nu vei putea sus\u021bine efortul p\u00e2n\u0103 la cap\u0103t. De asta este important s\u0103 accelerezi treptat \u00een primele 15-20 de secunde \u0219i s\u0103 ajungi la viteza cea mai mare pe care o po\u021bi sus\u021bine pe distan\u021ba intervalului ales. Chiar dac\u0103 intervalele pot fi f\u0103cute pe plat sau pe band\u0103, recomand intervalele f\u0103cute \u00een pant\u0103, deoarece a\u0219a vei ajunge la intensitatea care dezvolt\u0103 VO2Max mai u\u0219or deoarece efortul depus este mai mare. Intervalele nu ar trebui s\u0103 dep\u0103\u0219easc\u0103 mai mult de 24 de minute \u00eentr-un antrenament, iar timpul de recuperare dintre repet\u0103ri ar trebui s\u0103 fie egal cu timpul intervalului, deci o ra\u021bie de 1:1. De obicei, 1 sau 2 sesiuni de intervale pe s\u0103pt\u0103m\u00e2n\u0103 sunt recomandate pentru o dezvoltare complet\u0103 a capacit\u0103\u021bii cardiovasculare.<\/p>\r\n\r\n\r\n\r\n

Scris de: Alin C\u00eerdei<\/em><\/p>\r\n","protected":false},"excerpt":{"rendered":"

Indiferent de distan\u021ba pentru care te antrenezi, \u00eentr-un plan de antrenament ai nevoie de echilibru. Dac\u0103 te antrenezi pentru curse…<\/p>\n","protected":false},"author":16,"featured_media":6703,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[34],"tags":[170,3018,3019,3350,3372,3017,3022,3020,3021,834,3023],"yoast_head":"\n5 antrenamente cheie de alergare - Outdoor Magazine<\/title>\n<meta name=\"description\" content=\"Indiferent de distan\u021ba pentru care te antrenezi, \u00eentr-un plan de antrenament ai nevoie de echilibru. Dac\u0103 te antrenezi pentru curse scurte de intensitate nu \u00eenseamn\u0103 c\u0103 trebui s\u0103 ai doar antrenamente de intensitate. La fel, dac\u0103 te antrenezi pentru un ultramaraton, nu e de ajuns doar s\u0103 faci alerg\u0103ri lungi. %\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/ski-outdoor.ro\/outdoor\/2021\/07\/14\/5-antrenamente-cheie-de-alergare\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 antrenamente cheie de alergare - Outdoor Magazine\" \/>\n<meta property=\"og:description\" content=\"Indiferent de distan\u021ba pentru care te antrenezi, \u00eentr-un plan de antrenament ai nevoie de echilibru. Dac\u0103 te antrenezi pentru curse scurte de intensitate nu \u00eenseamn\u0103 c\u0103 trebui s\u0103 ai doar antrenamente de intensitate. La fel, dac\u0103 te antrenezi pentru un ultramaraton, nu e de ajuns doar s\u0103 faci alerg\u0103ri lungi. %\" \/>\n<meta property=\"og:url\" content=\"https:\/\/ski-outdoor.ro\/outdoor\/2021\/07\/14\/5-antrenamente-cheie-de-alergare\/\" \/>\n<meta property=\"og:site_name\" content=\"Outdoor Magazine\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/skiandoutdoormagazine\" \/>\n<meta property=\"article:published_time\" content=\"2021-07-14T16:47:21+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-06-13T09:39:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/07\/ANTRENAMENTE-CHEIE-ESENTIALE-1-1024x726.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"726\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Scris de\" \/>\n\t<meta name=\"twitter:data1\" content=\"Bianca \u0218omlea\" \/>\n\t<meta name=\"twitter:label2\" content=\"Timp estimat pentru citire\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Organization\",\"@id\":\"https:\/\/ski-outdoor.ro\/outdoor\/#organization\",\"name\":\"Ski & Outdoor Magazine\",\"url\":\"https:\/\/ski-outdoor.ro\/outdoor\/\",\"sameAs\":[\"https:\/\/www.facebook.com\/skiandoutdoormagazine\"],\"logo\":{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/ski-outdoor.ro\/outdoor\/#logo\",\"inLanguage\":\"ro-RO\",\"url\":\"https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2019\/05\/logo-e1557923623153.png\",\"contentUrl\":\"https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2019\/05\/logo-e1557923623153.png\",\"width\":600,\"height\":165,\"caption\":\"Ski & Outdoor Magazine\"},\"image\":{\"@id\":\"https:\/\/ski-outdoor.ro\/outdoor\/#logo\"}},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/ski-outdoor.ro\/outdoor\/#website\",\"url\":\"https:\/\/ski-outdoor.ro\/outdoor\/\",\"name\":\"Outdoor Magazine\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\/\/ski-outdoor.ro\/outdoor\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/ski-outdoor.ro\/outdoor\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"ro-RO\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/ski-outdoor.ro\/outdoor\/2021\/07\/14\/5-antrenamente-cheie-de-alergare\/#primaryimage\",\"inLanguage\":\"ro-RO\",\"url\":\"https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/07\/ANTRENAMENTE-CHEIE-ESENTIALE-1.png\",\"contentUrl\":\"https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/07\/ANTRENAMENTE-CHEIE-ESENTIALE-1.png\",\"width\":1748,\"height\":1240},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/ski-outdoor.ro\/outdoor\/2021\/07\/14\/5-antrenamente-cheie-de-alergare\/#webpage\",\"url\":\"https:\/\/ski-outdoor.ro\/outdoor\/2021\/07\/14\/5-antrenamente-cheie-de-alergare\/\",\"name\":\"5 antrenamente cheie de alergare - Outdoor Magazine\",\"isPartOf\":{\"@id\":\"https:\/\/ski-outdoor.ro\/outdoor\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/ski-outdoor.ro\/outdoor\/2021\/07\/14\/5-antrenamente-cheie-de-alergare\/#primaryimage\"},\"datePublished\":\"2021-07-14T16:47:21+00:00\",\"dateModified\":\"2022-06-13T09:39:00+00:00\",\"description\":\"Indiferent de distan\u021ba pentru care te antrenezi, \u00eentr-un plan de antrenament ai nevoie de echilibru. Dac\u0103 te antrenezi pentru curse scurte de intensitate nu \u00eenseamn\u0103 c\u0103 trebui s\u0103 ai doar antrenamente de intensitate. La fel, dac\u0103 te antrenezi pentru un ultramaraton, nu e de ajuns doar s\u0103 faci alerg\u0103ri lungi. %\",\"breadcrumb\":{\"@id\":\"https:\/\/ski-outdoor.ro\/outdoor\/2021\/07\/14\/5-antrenamente-cheie-de-alergare\/#breadcrumb\"},\"inLanguage\":\"ro-RO\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/ski-outdoor.ro\/outdoor\/2021\/07\/14\/5-antrenamente-cheie-de-alergare\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/ski-outdoor.ro\/outdoor\/2021\/07\/14\/5-antrenamente-cheie-de-alergare\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/ski-outdoor.ro\/outdoor\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"5 antrenamente cheie de alergare\"}]},{\"@type\":\"Article\",\"@id\":\"https:\/\/ski-outdoor.ro\/outdoor\/2021\/07\/14\/5-antrenamente-cheie-de-alergare\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/ski-outdoor.ro\/outdoor\/2021\/07\/14\/5-antrenamente-cheie-de-alergare\/#webpage\"},\"author\":{\"@id\":\"https:\/\/ski-outdoor.ro\/outdoor\/#\/schema\/person\/29661f8d079aa10872d8edcf2a2a520b\"},\"headline\":\"5 antrenamente cheie de alergare\",\"datePublished\":\"2021-07-14T16:47:21+00:00\",\"dateModified\":\"2022-06-13T09:39:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/ski-outdoor.ro\/outdoor\/2021\/07\/14\/5-antrenamente-cheie-de-alergare\/#webpage\"},\"wordCount\":1106,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/ski-outdoor.ro\/outdoor\/#organization\"},\"image\":{\"@id\":\"https:\/\/ski-outdoor.ro\/outdoor\/2021\/07\/14\/5-antrenamente-cheie-de-alergare\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/07\/ANTRENAMENTE-CHEIE-ESENTIALE-1.png\",\"keywords\":[\"alergare\",\"alergare moderata\",\"alergarea tempo\",\"alin c\u00eerdei\",\"anduran\u021b\u0103\",\"antrenamente cheie\",\"endurance run\",\"intervale\",\"recovery run\",\"recuperare\",\"steady state run\"],\"articleSection\":[\"Info util\"],\"inLanguage\":\"ro-RO\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/ski-outdoor.ro\/outdoor\/2021\/07\/14\/5-antrenamente-cheie-de-alergare\/#respond\"]}]},{\"@type\":\"Person\",\"@id\":\"https:\/\/ski-outdoor.ro\/outdoor\/#\/schema\/person\/29661f8d079aa10872d8edcf2a2a520b\",\"name\":\"Bianca \u0218omlea\",\"image\":{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/ski-outdoor.ro\/outdoor\/#personlogo\",\"inLanguage\":\"ro-RO\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/b39a83203da3fc8888ded6e8052246ad?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/b39a83203da3fc8888ded6e8052246ad?s=96&d=mm&r=g\",\"caption\":\"Bianca \u0218omlea\"},\"url\":\"https:\/\/ski-outdoor.ro\/outdoor\/author\/editorfb206\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"5 antrenamente cheie de alergare - Outdoor Magazine","description":"Indiferent de distan\u021ba pentru care te antrenezi, \u00eentr-un plan de antrenament ai nevoie de echilibru. Dac\u0103 te antrenezi pentru curse scurte de intensitate nu \u00eenseamn\u0103 c\u0103 trebui s\u0103 ai doar antrenamente de intensitate. La fel, dac\u0103 te antrenezi pentru un ultramaraton, nu e de ajuns doar s\u0103 faci alerg\u0103ri lungi. %","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/ski-outdoor.ro\/outdoor\/2021\/07\/14\/5-antrenamente-cheie-de-alergare\/","og_locale":"ro_RO","og_type":"article","og_title":"5 antrenamente cheie de alergare - Outdoor Magazine","og_description":"Indiferent de distan\u021ba pentru care te antrenezi, \u00eentr-un plan de antrenament ai nevoie de echilibru. Dac\u0103 te antrenezi pentru curse scurte de intensitate nu \u00eenseamn\u0103 c\u0103 trebui s\u0103 ai doar antrenamente de intensitate. La fel, dac\u0103 te antrenezi pentru un ultramaraton, nu e de ajuns doar s\u0103 faci alerg\u0103ri lungi. %","og_url":"https:\/\/ski-outdoor.ro\/outdoor\/2021\/07\/14\/5-antrenamente-cheie-de-alergare\/","og_site_name":"Outdoor Magazine","article_publisher":"https:\/\/www.facebook.com\/skiandoutdoormagazine","article_published_time":"2021-07-14T16:47:21+00:00","article_modified_time":"2022-06-13T09:39:00+00:00","og_image":[{"width":1024,"height":726,"url":"https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/07\/ANTRENAMENTE-CHEIE-ESENTIALE-1-1024x726.png","type":"image\/png"}],"twitter_card":"summary_large_image","twitter_misc":{"Scris de":"Bianca \u0218omlea","Timp estimat pentru citire":"5 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Organization","@id":"https:\/\/ski-outdoor.ro\/outdoor\/#organization","name":"Ski & Outdoor Magazine","url":"https:\/\/ski-outdoor.ro\/outdoor\/","sameAs":["https:\/\/www.facebook.com\/skiandoutdoormagazine"],"logo":{"@type":"ImageObject","@id":"https:\/\/ski-outdoor.ro\/outdoor\/#logo","inLanguage":"ro-RO","url":"https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2019\/05\/logo-e1557923623153.png","contentUrl":"https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2019\/05\/logo-e1557923623153.png","width":600,"height":165,"caption":"Ski & Outdoor Magazine"},"image":{"@id":"https:\/\/ski-outdoor.ro\/outdoor\/#logo"}},{"@type":"WebSite","@id":"https:\/\/ski-outdoor.ro\/outdoor\/#website","url":"https:\/\/ski-outdoor.ro\/outdoor\/","name":"Outdoor Magazine","description":"","publisher":{"@id":"https:\/\/ski-outdoor.ro\/outdoor\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/ski-outdoor.ro\/outdoor\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"ro-RO"},{"@type":"ImageObject","@id":"https:\/\/ski-outdoor.ro\/outdoor\/2021\/07\/14\/5-antrenamente-cheie-de-alergare\/#primaryimage","inLanguage":"ro-RO","url":"https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/07\/ANTRENAMENTE-CHEIE-ESENTIALE-1.png","contentUrl":"https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/07\/ANTRENAMENTE-CHEIE-ESENTIALE-1.png","width":1748,"height":1240},{"@type":"WebPage","@id":"https:\/\/ski-outdoor.ro\/outdoor\/2021\/07\/14\/5-antrenamente-cheie-de-alergare\/#webpage","url":"https:\/\/ski-outdoor.ro\/outdoor\/2021\/07\/14\/5-antrenamente-cheie-de-alergare\/","name":"5 antrenamente cheie de alergare - Outdoor Magazine","isPartOf":{"@id":"https:\/\/ski-outdoor.ro\/outdoor\/#website"},"primaryImageOfPage":{"@id":"https:\/\/ski-outdoor.ro\/outdoor\/2021\/07\/14\/5-antrenamente-cheie-de-alergare\/#primaryimage"},"datePublished":"2021-07-14T16:47:21+00:00","dateModified":"2022-06-13T09:39:00+00:00","description":"Indiferent de distan\u021ba pentru care te antrenezi, \u00eentr-un plan de antrenament ai nevoie de echilibru. Dac\u0103 te antrenezi pentru curse scurte de intensitate nu \u00eenseamn\u0103 c\u0103 trebui s\u0103 ai doar antrenamente de intensitate. La fel, dac\u0103 te antrenezi pentru un ultramaraton, nu e de ajuns doar s\u0103 faci alerg\u0103ri lungi. %","breadcrumb":{"@id":"https:\/\/ski-outdoor.ro\/outdoor\/2021\/07\/14\/5-antrenamente-cheie-de-alergare\/#breadcrumb"},"inLanguage":"ro-RO","potentialAction":[{"@type":"ReadAction","target":["https:\/\/ski-outdoor.ro\/outdoor\/2021\/07\/14\/5-antrenamente-cheie-de-alergare\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/ski-outdoor.ro\/outdoor\/2021\/07\/14\/5-antrenamente-cheie-de-alergare\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/ski-outdoor.ro\/outdoor\/"},{"@type":"ListItem","position":2,"name":"5 antrenamente cheie de alergare"}]},{"@type":"Article","@id":"https:\/\/ski-outdoor.ro\/outdoor\/2021\/07\/14\/5-antrenamente-cheie-de-alergare\/#article","isPartOf":{"@id":"https:\/\/ski-outdoor.ro\/outdoor\/2021\/07\/14\/5-antrenamente-cheie-de-alergare\/#webpage"},"author":{"@id":"https:\/\/ski-outdoor.ro\/outdoor\/#\/schema\/person\/29661f8d079aa10872d8edcf2a2a520b"},"headline":"5 antrenamente cheie de alergare","datePublished":"2021-07-14T16:47:21+00:00","dateModified":"2022-06-13T09:39:00+00:00","mainEntityOfPage":{"@id":"https:\/\/ski-outdoor.ro\/outdoor\/2021\/07\/14\/5-antrenamente-cheie-de-alergare\/#webpage"},"wordCount":1106,"commentCount":0,"publisher":{"@id":"https:\/\/ski-outdoor.ro\/outdoor\/#organization"},"image":{"@id":"https:\/\/ski-outdoor.ro\/outdoor\/2021\/07\/14\/5-antrenamente-cheie-de-alergare\/#primaryimage"},"thumbnailUrl":"https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/07\/ANTRENAMENTE-CHEIE-ESENTIALE-1.png","keywords":["alergare","alergare moderata","alergarea tempo","alin c\u00eerdei","anduran\u021b\u0103","antrenamente cheie","endurance run","intervale","recovery run","recuperare","steady state run"],"articleSection":["Info util"],"inLanguage":"ro-RO","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/ski-outdoor.ro\/outdoor\/2021\/07\/14\/5-antrenamente-cheie-de-alergare\/#respond"]}]},{"@type":"Person","@id":"https:\/\/ski-outdoor.ro\/outdoor\/#\/schema\/person\/29661f8d079aa10872d8edcf2a2a520b","name":"Bianca \u0218omlea","image":{"@type":"ImageObject","@id":"https:\/\/ski-outdoor.ro\/outdoor\/#personlogo","inLanguage":"ro-RO","url":"https:\/\/secure.gravatar.com\/avatar\/b39a83203da3fc8888ded6e8052246ad?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/b39a83203da3fc8888ded6e8052246ad?s=96&d=mm&r=g","caption":"Bianca \u0218omlea"},"url":"https:\/\/ski-outdoor.ro\/outdoor\/author\/editorfb206\/"}]}},"_links":{"self":[{"href":"https:\/\/ski-outdoor.ro\/outdoor\/wp-json\/wp\/v2\/posts\/6702"}],"collection":[{"href":"https:\/\/ski-outdoor.ro\/outdoor\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ski-outdoor.ro\/outdoor\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ski-outdoor.ro\/outdoor\/wp-json\/wp\/v2\/users\/16"}],"replies":[{"embeddable":true,"href":"https:\/\/ski-outdoor.ro\/outdoor\/wp-json\/wp\/v2\/comments?post=6702"}],"version-history":[{"count":3,"href":"https:\/\/ski-outdoor.ro\/outdoor\/wp-json\/wp\/v2\/posts\/6702\/revisions"}],"predecessor-version":[{"id":8529,"href":"https:\/\/ski-outdoor.ro\/outdoor\/wp-json\/wp\/v2\/posts\/6702\/revisions\/8529"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ski-outdoor.ro\/outdoor\/wp-json\/wp\/v2\/media\/6703"}],"wp:attachment":[{"href":"https:\/\/ski-outdoor.ro\/outdoor\/wp-json\/wp\/v2\/media?parent=6702"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ski-outdoor.ro\/outdoor\/wp-json\/wp\/v2\/categories?post=6702"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ski-outdoor.ro\/outdoor\/wp-json\/wp\/v2\/tags?post=6702"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}