{"id":10347,"date":"2024-12-05T15:35:00","date_gmt":"2024-12-05T14:35:00","guid":{"rendered":"https:\/\/trofeusabm.com\/entrenament-mitjana-marato-tot-el-que-has-de-saber\/"},"modified":"2024-12-05T16:42:23","modified_gmt":"2024-12-05T15:42:23","slug":"entrenament-mitjana-marato-tot-el-que-has-de-saber","status":"publish","type":"post","link":"https:\/\/trofeusabm.com\/ca\/entrenament-mitjana-marato-tot-el-que-has-de-saber\/","title":{"rendered":"Entrenament mitjana marat\u00f3: tot el que has de saber"},"content":{"rendered":"<p>Imagina l\u2019emoci\u00f3 de creuar la l\u00ednia de meta d\u2019una mitja marat\u00f3. Milers de persones es preparen cada any per superar aquesta prova, que requereix molt d\u2019esfor\u00e7, disciplina i una mentalitat forta enfocada a l\u2019\u00e8xit. Per\u00f2 no n\u2019hi ha prou nom\u00e9s amb motivaci\u00f3. Cal un <strong>entrenament de mitja marat\u00f3<\/strong> adequat i espec\u00edfic per aconseguir-ho.<\/p>\n<p>A <a href=\"https:\/\/trofeusabm.com\/ca\/\"><strong>Trofeus ABM<\/strong>,<\/a> amb <strong>m\u00e9s de 35 anys<\/strong> en la fabricaci\u00f3 de trofeus a mida, sabem que cada desafiament \u00e9s una superaci\u00f3 personal, i volem acompanyar-te en cada meta. T\u2019hi atreveixes?<\/p>\n<p><iframe title=\"Entrenament mitjana marat\u00f3\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/HfEjQxPegLE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h2><b>Qu\u00e8 \u00e9s la mitjana marat\u00f3?<\/b><\/h2>\n<p>La mitja marat\u00f3 \u00e9s una cursa de <strong>21,097 km,<\/strong> considerada un repte intermedi entre les curses populars de 10K i la m\u00edtica marat\u00f3 completa de 42,195 km. \u00c9s ideal tant per a corredors amb <strong>certa experi\u00e8ncia<\/strong> com per a <strong>principiants avan\u00e7ats<\/strong> que volen assumir un desafiament significatiu. En aquesta dist\u00e0ncia, la combinaci\u00f3 entre <strong>resist\u00e8ncia, velocitat i estrat\u00e8gia<\/strong> es converteix en el repte real.<\/p>\n<p>Comparada amb altres proves, la mitja marat\u00f3 exigeix una <strong>preparaci\u00f3 equilibrada:<\/strong> no nom\u00e9s necessites una bona base de <strong>resist\u00e8ncia<\/strong>, sin\u00f3 tamb\u00e9 treballar la <strong>velocitat<\/strong> i la capacitat de <strong>recuperaci\u00f3<\/strong>. C\u00f3rrer una mitja marat\u00f3 implica gestionar b\u00e9 el ritme per no quedar-te sense energia abans d\u2019hora i, alhora, aconseguir una bona marca personal.<\/p>\n<h2><strong>Requisits previs per comen\u00e7ar<\/strong><\/h2>\n<p>Abans de comen\u00e7ar un pla d\u2019entrenament per a mitja marat\u00f3, hi ha certs requisits previs que hauries de complir per assegurar una experi\u00e8ncia segura i satisfact\u00f2ria:<\/p>\n<h3><b>Condici\u00f3 f\u00edsica m\u00ednima<\/b><\/h3>\n<p>L&#8217;ideal \u00e9s tenir una base d&#8217;entrenament <strong>d&#8217;almenys 20-25 quil\u00f2metres setmanals<\/strong> durant les <strong>4-6 setmanes pr\u00e8vies<\/strong> a comen\u00e7ar un pla espec\u00edfic de mitjana marat\u00f3. D&#8217;aquesta manera, podr\u00e0s adaptar-te de manera <strong>progressiva<\/strong> a l&#8217;esfor\u00e7 que requereix aquest desafiament i minimitzar el risc de lesions.<\/p>\n<h3><strong>Temps disponible per a entrenar<\/strong><\/h3>\n<div class=\"traductor-textarea form-group\">\n<div class=\"textarea-desti col-xs-12 col-sm-6\">\n<div class=\"form-control second-textarea\">Un pla d&#8217;entrenament per a una mitjana marat\u00f3 hauria de tenir una durada <strong>d&#8217;entre 8 i 16 setmanes,<\/strong> depenent del teu nivell. Aquest per\u00edode et permetr\u00e0 millorar progressivament la teva capacitat <strong>aer\u00f2bica i resist\u00e8ncia.<\/strong> Per aix\u00f2, dedicar suficient temps cada setmana \u00e9s fonamental per a obtenir bons resultats i gaudir del proc\u00e9s de preparaci\u00f3.<\/div>\n<\/div>\n<\/div>\n<div class=\"traductor-checkbox form-group\">\n<div class=\"row\">\n<div class=\"col-sm-offset-2 col-sm-5\"><\/div>\n<\/div>\n<\/div>\n<h3><strong>Avaluaci\u00f3 m\u00e8dica<\/strong><\/h3>\n<div class=\"traductor-textarea form-group\">\n<div class=\"textarea-desti col-xs-12 col-sm-6\">\n<div class=\"form-control second-textarea\">Realitzar una <strong>revisi\u00f3 m\u00e8dica<\/strong> abans de comen\u00e7ar \u00e9s essencial, sobretot si no has participat abans en esdeveniments de llarga dist\u00e0ncia. Assegura&#8217;t de comptar amb <strong>l&#8217;aprovaci\u00f3<\/strong> d&#8217;un professional de la salut abans de comen\u00e7ar un entrenament d&#8217;aquest calibre. Aquesta avaluaci\u00f3 pot ajudar a identificar possibles problemes de salut i donar-te recomanacions espec\u00edfiques per al teu pla d&#8217;entrenament.<\/div>\n<\/div>\n<\/div>\n<div class=\"traductor-checkbox form-group\">\n<div class=\"row\">\n<div class=\"col-sm-offset-2 col-sm-5\"><\/div>\n<\/div>\n<\/div>\n<h2><b>Planificaci\u00f3 per a l&#8217;entrenament de mitjana marat\u00f3<br \/>\n<\/b><\/h2>\n<div class=\"traductor-textarea form-group\">\n<div class=\"textarea-desti col-xs-12 col-sm-6\">\n<div class=\"form-control second-textarea\">Dissenyar i estructurar un <strong>entrenament de mitjana marat\u00f3<\/strong> et permetr\u00e0 augmentar les teves possibilitats de completar la carrera amb <strong>\u00e8xit<\/strong>. Un pla b\u00e0sic inclour\u00e0 <strong>diversos tipus d&#8217;entrenament<\/strong> que es complementen entre si per a millorar diferents aspectes de la teva condici\u00f3 f\u00edsica. Vegem les claus perqu\u00e8 no passeges per alt els punts m\u00e9s importants:<\/div>\n<\/div>\n<\/div>\n<div class=\"traductor-checkbox form-group\">\n<div class=\"row\">\n<div class=\"col-sm-offset-2 col-sm-5\"><\/div>\n<\/div>\n<\/div>\n<h3><b>Durada del pla<br \/>\n<\/b><\/h3>\n<div class=\"traductor-textarea form-group\">\n<div class=\"textarea-desti col-xs-12 col-sm-6\">\n<div class=\"form-control second-textarea\">Un pla <strong>d&#8217;entrenament de mitjana marat\u00f3<\/strong> t\u00edpica dura <strong>entre 12 i 16 setmanes,<\/strong> depenent del nivell del corredor. L&#8217;estructura setmanal hauria d&#8217;incloure una combinaci\u00f3 d&#8217;entrenaments de <strong>resist\u00e8ncia, velocitat<\/strong>, i sessions de <strong>recuperaci\u00f3<\/strong>. Seguir un pla de preparaci\u00f3 variat t&#8217;ajudar\u00e0 a millorar tant la capacitat aer\u00f2bica com la <strong>for\u00e7a<\/strong> i la <strong>resist\u00e8ncia<\/strong> necess\u00e0ries per a la carrera. A m\u00e9s, la <strong>const\u00e0ncia<\/strong> en cadascun d&#8217;aquests entrenaments marcar\u00e0 la difer\u00e8ncia en el teu rendiment final i com et sentis durant la carrera.<\/div>\n<\/div>\n<\/div>\n<div class=\"traductor-checkbox form-group\">\n<div class=\"row\">\n<div class=\"col-sm-offset-2 col-sm-5\"><\/div>\n<\/div>\n<\/div>\n<h3><b>Estructura setmanal<br \/>\n<\/b><\/h3>\n<p>Cada setmana hauria d&#8217;incloure <strong>1-2 sessions d&#8217;entrenament de qualitat<\/strong> (s\u00e8ries o tempo run), una <strong>tirada<\/strong> <strong>llarga<\/strong> per a millorar la resist\u00e8ncia, i almenys <strong>dos dies d&#8217;entrenament suau o descans actiu<\/strong> per a facilitar la recuperaci\u00f3. La recuperaci\u00f3 \u00e9s tan important com l&#8217;entrenament intens, ja que permet als m\u00fasculs<strong> reparar i enfortir-se<\/strong> per a enfrontar els pr\u00f2xims desafiaments.<\/p>\n<div class=\"traductor-textarea form-group\">\n<div class=\"textarea-desti col-xs-12 col-sm-6\">\n<h3 class=\"form-control second-textarea\"><strong>Exemple de pla d&#8217;entrenament (4 setmanes inicials)<\/strong><\/h3>\n<\/div>\n<\/div>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-family: -apple-system, system-ui, BlinkMacSystemFont, 'Segoe UI', Helvetica, Arial, sans-serif, 'Apple Color Emoji', 'Segoe UI Emoji', 'Segoe UI Symbol';\"><strong>Setmana 1:<\/strong> 3 dies de carrera cont\u00ednua suau (30-40 min), 1 sessi\u00f3 de s\u00e8ries curtes (6x400m), 1 tirada llarga (8-10 km).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-family: -apple-system, system-ui, BlinkMacSystemFont, 'Segoe UI', Helvetica, Arial, sans-serif, 'Apple Color Emoji', 'Segoe UI Emoji', 'Segoe UI Symbol';\"><strong>Setmana 2:<\/strong> 3 dies de carrera cont\u00ednua suau, 1 sessi\u00f3 de tempo run (20 min a ritme mitj\u00e0), 1 tirada llarga (10-12 km).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-family: -apple-system, system-ui, BlinkMacSystemFont, 'Segoe UI', Helvetica, Arial, sans-serif, 'Apple Color Emoji', 'Segoe UI Emoji', 'Segoe UI Symbol';\"><strong>Setmana 3:<\/strong> Introduir enfortiment muscular, 2 dies de s\u00e8ries llargues (4x800m), 1 tirada llarga (12 km).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-family: -apple-system, system-ui, BlinkMacSystemFont, 'Segoe UI', Helvetica, Arial, sans-serif, 'Apple Color Emoji', 'Segoe UI Emoji', 'Segoe UI Symbol';\"><strong>Setmana 4:<\/strong> 2 dies de carrera cont\u00ednua, 1 sessi\u00f3 de fartlek, 1 tirada llarga (14 km).<br \/>\nAspectes clau de l&#8217;entrenament de mitjana marat\u00f3carrera continua, 1 sesi\u00f3n de fartlek, 1 tirada larga (14 km).<\/span><\/li>\n<\/ul>\n<h2><b>Aspectes clau de l&#8217;entrenament de mitjana marat\u00f3<br \/>\n<\/b><\/h2>\n<p>Ja tenim el nostre pla d&#8217;entrenament. Per\u00f2, saps com hauries de realitzar cada exercici per a aprofitar al m\u00e0xim el seu potencial?<\/p>\n<div class=\"traductor-textarea form-group\">\n<div class=\"textarea-desti col-xs-12 col-sm-6\">\n<h3 class=\"form-control second-textarea\"><strong>Entrenaments de qualitat<\/strong><\/h3>\n<\/div>\n<\/div>\n<ul>\n<li aria-level=\"1\"><strong>Ritmes<\/strong> <strong>controlats<\/strong>: les sessions de ritme controlat, com el <strong>&#8220;tempo run&#8221;,<\/strong> ajuden a millorar la capacitat aer\u00f2bica i la resist\u00e8ncia al lactat. Aquest tipus d&#8217;entrenament \u00e9s clau per a mantenir un bon ritme durant la carrera.<\/li>\n<li aria-level=\"1\"><strong>S\u00e8ries o intervals:<\/strong> els entrenaments d&#8217;intervals, com les s\u00e8ries curtes i llargues, milloren la <strong>velocitat<\/strong> i la capacitat de <strong>recuperaci\u00f3<\/strong>. Aix\u00f2 et permetr\u00e0 mantenir un bon ritme durant m\u00e9s temps el dia de la carrera.<\/li>\n<li aria-level=\"1\"><strong>Tirades llargues:<\/strong> les tirades llargues s\u00f3n la pedra angular de <strong>l&#8217;entrenament de mitjana marat\u00f3.<\/strong> Un pla de preparaci\u00f3 ben planificat et permetr\u00e0 millorar el teu <strong>rendiment<\/strong> i evitar <strong>lesions<\/strong> innecess\u00e0ries. Aix\u00ed mateix, et permet adaptar el teu cos a l&#8217;esfor\u00e7 prolongat, millorant la<strong> resist\u00e8ncia f\u00edsica i mental.<\/strong> No t&#8217;oblidis d&#8217;incloure alguns entrenaments en condicions similars a les del dia de la carrera, com en <strong>terrenys similars<\/strong> o a la mateixa hora per a acostumar el teu cos al que enfrontar\u00e0.<\/li>\n<\/ul>\n<h3><strong>Enfortiment muscular<\/strong><\/h3>\n<div class=\"traductor-textarea form-group\">\n<div class=\"textarea-desti col-xs-12 col-sm-6\">\n<div class=\"form-control second-textarea\">Per a evitar lesions i millorar l&#8217;efici\u00e8ncia de carrera, \u00e9s important incloure sessions<strong> d&#8217;enfortiment muscular.<\/strong> Exemples d&#8217;aquesta mena d&#8217;activitat inclouen esquats, gambades, planxes i exercicis de core, que s\u00f3n fonamentals per a desenvolupar <strong>estabilitat i for\u00e7a,<\/strong> especialment en la part <strong>inferior del cos i el tronc.<\/strong> Tamb\u00e9 \u00e9s recomanable treballar el <strong>tren superior,<\/strong> ja que mantenir una bona postura durant tota la carrera requereix d&#8217;un core fort i bra\u00e7os actius.<\/div>\n<\/div>\n<\/div>\n<div class=\"traductor-checkbox form-group\">\n<div class=\"row\">\n<div class=\"col-sm-offset-2 col-sm-5\"><\/div>\n<\/div>\n<\/div>\n<h3><strong>T\u00e8cnica de carrera<\/strong><\/h3>\n<p>Una bona t\u00e8cnica t&#8217;ajudar\u00e0 a estalviar energia i prevenir lesions. Per a aix\u00f2, hi ha dos aspectes als quals hem de prestar especial atenci\u00f3. El primer \u00e9s la <strong>postura<\/strong>: mantingues una postura al\u00e7ada, amb les espatlles relaxades i els bra\u00e7os movent-se de manera natural. Intenta <strong>no inclinar-te<\/strong> massa cap endavant. El resultat? Far\u00e0 que el teu rendiment sigui <strong>m\u00e9s eficient<\/strong> mentre es <strong>redueix el risc<\/strong> de tensions innecess\u00e0ries a l&#8217;esquena i les cames. L&#8217;altre aspecte \u00e9s la <strong>cad\u00e8ncia<\/strong><span style=\"font-weight: 400;\">. <\/span><span style=\"font-family: -apple-system, system-ui, BlinkMacSystemFont, 'Segoe UI', Helvetica, Arial, sans-serif, 'Apple Color Emoji', 'Segoe UI Emoji', 'Segoe UI Symbol';\">Apunta a mantenir una cad\u00e8ncia d&#8217;entre <strong>170-180 passos per minut.<\/strong> Aix\u00f2 redueix el risc de lesions i millora l&#8217;economia de carrera. Una cad\u00e8ncia adequada tamb\u00e9<strong> disminueix l&#8217;impacte<\/strong> en cada gambada, fent que l&#8217;esfor\u00e7 es distribueixi millor.<\/span><\/p>\n<h2><strong>Nutrici\u00f3 i hidrataci\u00f3 per a l&#8217;entrenament de mitjana marat\u00f3<\/strong><\/h2>\n<p>Una nutrici\u00f3 adequada \u00e9s clau per a sostenir <strong>l&#8217;energia<\/strong> durant els entrenaments i assegurar una bona recuperaci\u00f3.<\/p>\n<div class=\"traductor-textarea form-group\">\n<div class=\"textarea-desti col-xs-12 col-sm-6\">\n<h3 class=\"form-control second-textarea\"><strong>Carbohidrats<\/strong><\/h3>\n<\/div>\n<\/div>\n<p>S\u00f3n la <strong>font principal d&#8217;energia<\/strong> per als corredors. Assegura&#8217;t de consumir <strong>carbohidrats complexos<\/strong> com a civada, arr\u00f2s integral i moniato. Tamb\u00e9 \u00e9s important incloure <strong>fruites<\/strong>, com a pl\u00e0tans, que et brinden energia r\u00e0pida per a entrenaments de major intensitat.<\/p>\n<h3><strong>Prote\u00efnes<\/strong><\/h3>\n<p>Molt importants per a la r<strong>eparaci\u00f3 muscular.<\/strong> Inclou aliments com a pollastre, peix, ous i llegums. Assegura&#8217;t de <strong>distribuir<\/strong> les prote\u00efnes al llarg del dia per a maximitzar la s\u00edntesi proteica i accelerar la recuperaci\u00f3.<\/p>\n<h3><strong>Greixos saludables<\/strong><\/h3>\n<div class=\"traductor-textarea form-group\">\n<div class=\"textarea-desti col-xs-12 col-sm-6\">\n<div class=\"form-control second-textarea\">Alvocat, fruita seca i oli d&#8217;oliva et proporcionaran <strong>l&#8217;energia addicional<\/strong> que necessites sense afectar negativament el rendiment. Aquests greixos tamb\u00e9 s\u00f3n importants per a mantenir la salut de les teves <strong>articulacions<\/strong>.<\/div>\n<\/div>\n<\/div>\n<div class=\"traductor-checkbox form-group\">\n<div class=\"row\">\n<div class=\"col-sm-offset-2 col-sm-5\"><\/div>\n<\/div>\n<\/div>\n<h3><b>Suplementaci\u00f3<br \/>\n<\/b><\/h3>\n<p><strong>Gels energ\u00e8tics i sals minerals<\/strong> poden ser necessaris durant els entrenaments m\u00e9s llargs. Consulta a un <strong>nutricionista<\/strong> per a determinar quins s\u00f3n els m\u00e9s adequats per a tu. <strong>Evita experimentar<\/strong> amb nous suplements el dia de la carrera, ja que podrien causar-te mol\u00e8sties estomacals.<\/p>\n<h3><strong>Hidrataci\u00f3<\/strong><\/h3>\n<div class=\"traductor-textarea form-group\">\n<div class=\"textarea-desti col-xs-12 col-sm-6\">\n<div class=\"form-control second-textarea\">Mantenir-se <strong>ben hidratat<\/strong> abans, durant i despr\u00e9s dels entrenaments \u00e9s essencial. Beu aigua <strong>amb regularitat<\/strong> i considera <strong>begudes isot\u00f2niques<\/strong> en sessions m\u00e9s llargues. La <strong>deshidrataci\u00f3<\/strong> pot afectar seriosament el teu rendiment, aix\u00ed que para esment als senyals del teu cos.<\/div>\n<\/div>\n<\/div>\n<div class=\"traductor-checkbox form-group\">\n<div class=\"row\">\n<div class=\"col-sm-offset-2 col-sm-5\"><\/div>\n<\/div>\n<\/div>\n<h2><b>Prevenci\u00f3 de lesions<br \/>\n<\/b><\/h2>\n<p>Durant <strong>l&#8217;entrenament de mitjana marat\u00f3,<\/strong> \u00e9s comuna enfrontar-se a alguns desafiaments f\u00edsics. En aquest sentit, la <strong>prevenci\u00f3<\/strong> \u00e9s fonamental per a evitar interrupcions innecess\u00e0ries en el pla.<\/p>\n<h3><strong>Lesions m\u00e9s comunes<\/strong><\/h3>\n<p><strong>Fasci\u00eftis plantar, tendinitis aquilea i dolor de genoll<\/strong> s\u00f3n alguns dels problemes m\u00e9s comuns. <strong>Recon\u00e8ixer<\/strong> els s\u00edmptomes d&#8217;aquestes lesions a temps pot ajudar-te a actuar r\u00e0pidament i evitar complicacions majors.<\/p>\n<h3><strong>Escalfament i estirament<\/strong><\/h3>\n<div class=\"traductor-textarea form-group\">\n<div class=\"textarea-desti col-xs-12 col-sm-6\">\n<div class=\"form-control second-textarea\">Dedica temps a un bon <strong>escalfament<\/strong> abans de cada sessi\u00f3, incloent-hi <strong>mobilitat articular<\/strong> i exercicis <strong>d&#8217;activaci\u00f3 muscular.<\/strong> Despr\u00e9s de l&#8217;entrenament, realitza <strong>estiraments est\u00e0tics<\/strong> per a afavorir la recuperaci\u00f3. Incloure eines com a <strong>corrons d&#8217;escuma<\/strong> pot ajudar a reduir la tensi\u00f3 muscular i prevenir lesions.<\/div>\n<\/div>\n<\/div>\n<div class=\"traductor-checkbox form-group\">\n<div class=\"row\">\n<div class=\"col-sm-offset-2 col-sm-5\"><\/div>\n<\/div>\n<\/div>\n<h3><b>Senyals d&#8217;alerta<br \/>\n<\/b><\/h3>\n<p>Si sents dolor agut, \u00e9s important <strong>detenir l&#8217;entrenament i consultar<\/strong> a un professional. Ignorar el dolor podria convertir una lesi\u00f3 menor en una cosa m\u00e9s seriosa. <strong>Escolta al teu cos<\/strong> i no dubtis a modificar o descansar si \u00e9s necessari.<\/p>\n<h2><strong>Celebra el teu esfor\u00e7 amb un trofeu \u00fanic<\/strong><\/h2>\n<p>Completar una mitjana marat\u00f3 \u00e9s un objectiu que requereix molta <strong>dedicaci\u00f3 i esfor\u00e7<\/strong>, per\u00f2 amb la preparaci\u00f3 adequada, el desafiament es converteix en una experi\u00e8ncia extremadament gratificant. En <strong>Trofeus ABM<\/strong>, comprenem el que significa aconseguir una meta aix\u00ed, i volem acompanyar-te en cada quil\u00f2metre, des del primer entrenament fins al dia de la carrera. <strong>Anima&#8217;t a travessar la meta i celebrar<\/strong> amb un dels nostres <strong>trofeus personalitzats!<\/strong><\/p>\n<p>Per a con\u00e8ixer m\u00e9s sobre els nostres productes, des de <strong>trofeus<\/strong> per a esdeveniments esportius fins a <strong>medalles<\/strong> personalitzades, <strong>posa&#8217;t en <a href=\"https:\/\/trofeusabm.com\/ca\/contacte\/\">contacte amb nosaltres<\/a><\/strong> i descobreix com podem ajudar-te a celebrar els teus assoliments i els de la teva comunitat.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Imagina l\u2019emoci\u00f3 de creuar la l\u00ednia de meta d\u2019una mitja marat\u00f3. Milers de persones es preparen cada any per superar aquesta prova, que requereix molt d\u2019esfor\u00e7, disciplina i una mentalitat forta enfocada a l\u2019\u00e8xit. Per\u00f2 no n\u2019hi ha prou nom\u00e9s amb motivaci\u00f3. Cal un entrenament de mitja marat\u00f3 adequat i espec\u00edfic per aconseguir-ho. A Trofeus &#8230; <a title=\"Entrenament mitjana marat\u00f3: tot el que has de saber\" class=\"read-more\" href=\"https:\/\/trofeusabm.com\/ca\/entrenament-mitjana-marato-tot-el-que-has-de-saber\/\" aria-label=\"M\u00e9s informaci\u00f3 sobre Entrenament mitjana marat\u00f3: tot el que has de saber\">Llegiu m\u00e9s<\/a><\/p>\n","protected":false},"author":2,"featured_media":10351,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[21],"tags":[],"class_list":["post-10347","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sin-categorizar"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v22.8 (Yoast SEO v27.1) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Entrenament mitjana marat\u00f3: tot el que has de saber - Trofeos ABM<\/title>\n<meta name=\"description\" content=\"Descobreix com preparar el teu cos i ment amb l&#039;entrenament de mitjana marat\u00f3. Planifica les teves metes, evita lesions i travessa la meta\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/trofeusabm.com\/ca\/entrenament-mitjana-marato-tot-el-que-has-de-saber\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Entrenament mitjana marat\u00f3: tot el que has de saber\" \/>\n<meta property=\"og:description\" content=\"Descobreix com preparar el teu cos i ment amb l&#039;entrenament de mitjana marat\u00f3. Planifica les teves metes, evita lesions i travessa la meta\" \/>\n<meta property=\"og:url\" content=\"https:\/\/trofeusabm.com\/ca\/entrenament-mitjana-marato-tot-el-que-has-de-saber\/\" \/>\n<meta property=\"og:site_name\" content=\"Trofeos ABM\" \/>\n<meta property=\"article:published_time\" content=\"2024-12-05T14:35:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-05T15:42:23+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/trofeusabm.com\/wp-content\/uploads\/2024\/12\/young-happy-sportswomen-participating-marathon-communicating-race-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"apuig\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Escrit per\" \/>\n\t<meta name=\"twitter:data1\" content=\"apuig\" \/>\n\t<meta name=\"twitter:label2\" content=\"Temps estimat de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minuts\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/trofeusabm.com\/ca\/entrenament-mitjana-marato-tot-el-que-has-de-saber\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/trofeusabm.com\/ca\/entrenament-mitjana-marato-tot-el-que-has-de-saber\/\"},\"author\":{\"name\":\"apuig\",\"@id\":\"https:\/\/trofeusabm.com\/ca\/#\/schema\/person\/74faa683a697408997fcd40dba5ade8c\"},\"headline\":\"Entrenament mitjana marat\u00f3: tot el que has de saber\",\"datePublished\":\"2024-12-05T14:35:00+00:00\",\"dateModified\":\"2024-12-05T15:42:23+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/trofeusabm.com\/ca\/entrenament-mitjana-marato-tot-el-que-has-de-saber\/\"},\"wordCount\":1726,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/trofeusabm.com\/ca\/#organization\"},\"image\":{\"@id\":\"https:\/\/trofeusabm.com\/ca\/entrenament-mitjana-marato-tot-el-que-has-de-saber\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/trofeusabm.com\/wp-content\/uploads\/2024\/12\/young-happy-sportswomen-participating-marathon-communicating-race-scaled.jpg\",\"articleSection\":[\"Sin categorizar\"],\"inLanguage\":\"ca\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/trofeusabm.com\/ca\/entrenament-mitjana-marato-tot-el-que-has-de-saber\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/trofeusabm.com\/ca\/entrenament-mitjana-marato-tot-el-que-has-de-saber\/\",\"url\":\"https:\/\/trofeusabm.com\/ca\/entrenament-mitjana-marato-tot-el-que-has-de-saber\/\",\"name\":\"Entrenament mitjana marat\u00f3: tot el que has de saber - Trofeos ABM\",\"isPartOf\":{\"@id\":\"https:\/\/trofeusabm.com\/ca\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/trofeusabm.com\/ca\/entrenament-mitjana-marato-tot-el-que-has-de-saber\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/trofeusabm.com\/ca\/entrenament-mitjana-marato-tot-el-que-has-de-saber\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/trofeusabm.com\/wp-content\/uploads\/2024\/12\/young-happy-sportswomen-participating-marathon-communicating-race-scaled.jpg\",\"datePublished\":\"2024-12-05T14:35:00+00:00\",\"dateModified\":\"2024-12-05T15:42:23+00:00\",\"description\":\"Descobreix com preparar el teu cos i ment amb l'entrenament de mitjana marat\u00f3. Planifica les teves metes, evita lesions i travessa la meta\",\"breadcrumb\":{\"@id\":\"https:\/\/trofeusabm.com\/ca\/entrenament-mitjana-marato-tot-el-que-has-de-saber\/#breadcrumb\"},\"inLanguage\":\"ca\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/trofeusabm.com\/ca\/entrenament-mitjana-marato-tot-el-que-has-de-saber\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"ca\",\"@id\":\"https:\/\/trofeusabm.com\/ca\/entrenament-mitjana-marato-tot-el-que-has-de-saber\/#primaryimage\",\"url\":\"https:\/\/trofeusabm.com\/wp-content\/uploads\/2024\/12\/young-happy-sportswomen-participating-marathon-communicating-race-scaled.jpg\",\"contentUrl\":\"https:\/\/trofeusabm.com\/wp-content\/uploads\/2024\/12\/young-happy-sportswomen-participating-marathon-communicating-race-scaled.jpg\",\"width\":2560,\"height\":1707,\"caption\":\"entrenamiento media marat\u00f3n\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/trofeusabm.com\/ca\/entrenament-mitjana-marato-tot-el-que-has-de-saber\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Portada\",\"item\":\"https:\/\/trofeusabm.com\/ca\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Entrenament mitjana marat\u00f3: tot el que has de saber\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/trofeusabm.com\/ca\/#website\",\"url\":\"https:\/\/trofeusabm.com\/ca\/\",\"name\":\"Trofeos ABM\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\/\/trofeusabm.com\/ca\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/trofeusabm.com\/ca\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"ca\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/trofeusabm.com\/ca\/#organization\",\"name\":\"Trofeos ABM\",\"url\":\"https:\/\/trofeusabm.com\/ca\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ca\",\"@id\":\"https:\/\/trofeusabm.com\/ca\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/trofeusabm.com\/wp-content\/uploads\/2024\/08\/logo-1665059948.png\",\"contentUrl\":\"https:\/\/trofeusabm.com\/wp-content\/uploads\/2024\/08\/logo-1665059948.png\",\"width\":320,\"height\":80,\"caption\":\"Trofeos ABM\"},\"image\":{\"@id\":\"https:\/\/trofeusabm.com\/ca\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/trofeusabm.com\/ca\/#\/schema\/person\/74faa683a697408997fcd40dba5ade8c\",\"name\":\"apuig\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ca\",\"@id\":\"https:\/\/trofeusabm.com\/ca\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/583d07f3f1036f58d0e44e873586278b582179a16b27a5b3951504e9ee001c06?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/583d07f3f1036f58d0e44e873586278b582179a16b27a5b3951504e9ee001c06?s=96&d=mm&r=g\",\"caption\":\"apuig\"},\"url\":\"https:\/\/trofeusabm.com\/ca\/author\/apuig\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Entrenament mitjana marat\u00f3: tot el que has de saber - Trofeos ABM","description":"Descobreix com preparar el teu cos i ment amb l'entrenament de mitjana marat\u00f3. Planifica les teves metes, evita lesions i travessa la meta","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:\/\/trofeusabm.com\/ca\/entrenament-mitjana-marato-tot-el-que-has-de-saber\/","og_locale":"ca_ES","og_type":"article","og_title":"Entrenament mitjana marat\u00f3: tot el que has de saber","og_description":"Descobreix com preparar el teu cos i ment amb l'entrenament de mitjana marat\u00f3. Planifica les teves metes, evita lesions i travessa la meta","og_url":"https:\/\/trofeusabm.com\/ca\/entrenament-mitjana-marato-tot-el-que-has-de-saber\/","og_site_name":"Trofeos ABM","article_published_time":"2024-12-05T14:35:00+00:00","article_modified_time":"2024-12-05T15:42:23+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/trofeusabm.com\/wp-content\/uploads\/2024\/12\/young-happy-sportswomen-participating-marathon-communicating-race-scaled.jpg","type":"image\/jpeg"}],"author":"apuig","twitter_card":"summary_large_image","twitter_misc":{"Escrit per":"apuig","Temps estimat de lectura":"8 minuts"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/trofeusabm.com\/ca\/entrenament-mitjana-marato-tot-el-que-has-de-saber\/#article","isPartOf":{"@id":"https:\/\/trofeusabm.com\/ca\/entrenament-mitjana-marato-tot-el-que-has-de-saber\/"},"author":{"name":"apuig","@id":"https:\/\/trofeusabm.com\/ca\/#\/schema\/person\/74faa683a697408997fcd40dba5ade8c"},"headline":"Entrenament mitjana marat\u00f3: tot el que has de saber","datePublished":"2024-12-05T14:35:00+00:00","dateModified":"2024-12-05T15:42:23+00:00","mainEntityOfPage":{"@id":"https:\/\/trofeusabm.com\/ca\/entrenament-mitjana-marato-tot-el-que-has-de-saber\/"},"wordCount":1726,"commentCount":0,"publisher":{"@id":"https:\/\/trofeusabm.com\/ca\/#organization"},"image":{"@id":"https:\/\/trofeusabm.com\/ca\/entrenament-mitjana-marato-tot-el-que-has-de-saber\/#primaryimage"},"thumbnailUrl":"https:\/\/trofeusabm.com\/wp-content\/uploads\/2024\/12\/young-happy-sportswomen-participating-marathon-communicating-race-scaled.jpg","articleSection":["Sin categorizar"],"inLanguage":"ca","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/trofeusabm.com\/ca\/entrenament-mitjana-marato-tot-el-que-has-de-saber\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/trofeusabm.com\/ca\/entrenament-mitjana-marato-tot-el-que-has-de-saber\/","url":"https:\/\/trofeusabm.com\/ca\/entrenament-mitjana-marato-tot-el-que-has-de-saber\/","name":"Entrenament mitjana marat\u00f3: tot el que has de saber - Trofeos ABM","isPartOf":{"@id":"https:\/\/trofeusabm.com\/ca\/#website"},"primaryImageOfPage":{"@id":"https:\/\/trofeusabm.com\/ca\/entrenament-mitjana-marato-tot-el-que-has-de-saber\/#primaryimage"},"image":{"@id":"https:\/\/trofeusabm.com\/ca\/entrenament-mitjana-marato-tot-el-que-has-de-saber\/#primaryimage"},"thumbnailUrl":"https:\/\/trofeusabm.com\/wp-content\/uploads\/2024\/12\/young-happy-sportswomen-participating-marathon-communicating-race-scaled.jpg","datePublished":"2024-12-05T14:35:00+00:00","dateModified":"2024-12-05T15:42:23+00:00","description":"Descobreix com preparar el teu cos i ment amb l'entrenament de mitjana marat\u00f3. Planifica les teves metes, evita lesions i travessa la meta","breadcrumb":{"@id":"https:\/\/trofeusabm.com\/ca\/entrenament-mitjana-marato-tot-el-que-has-de-saber\/#breadcrumb"},"inLanguage":"ca","potentialAction":[{"@type":"ReadAction","target":["https:\/\/trofeusabm.com\/ca\/entrenament-mitjana-marato-tot-el-que-has-de-saber\/"]}]},{"@type":"ImageObject","inLanguage":"ca","@id":"https:\/\/trofeusabm.com\/ca\/entrenament-mitjana-marato-tot-el-que-has-de-saber\/#primaryimage","url":"https:\/\/trofeusabm.com\/wp-content\/uploads\/2024\/12\/young-happy-sportswomen-participating-marathon-communicating-race-scaled.jpg","contentUrl":"https:\/\/trofeusabm.com\/wp-content\/uploads\/2024\/12\/young-happy-sportswomen-participating-marathon-communicating-race-scaled.jpg","width":2560,"height":1707,"caption":"entrenamiento media marat\u00f3n"},{"@type":"BreadcrumbList","@id":"https:\/\/trofeusabm.com\/ca\/entrenament-mitjana-marato-tot-el-que-has-de-saber\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Portada","item":"https:\/\/trofeusabm.com\/ca\/"},{"@type":"ListItem","position":2,"name":"Entrenament mitjana marat\u00f3: tot el que has de saber"}]},{"@type":"WebSite","@id":"https:\/\/trofeusabm.com\/ca\/#website","url":"https:\/\/trofeusabm.com\/ca\/","name":"Trofeos ABM","description":"","publisher":{"@id":"https:\/\/trofeusabm.com\/ca\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/trofeusabm.com\/ca\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"ca"},{"@type":"Organization","@id":"https:\/\/trofeusabm.com\/ca\/#organization","name":"Trofeos ABM","url":"https:\/\/trofeusabm.com\/ca\/","logo":{"@type":"ImageObject","inLanguage":"ca","@id":"https:\/\/trofeusabm.com\/ca\/#\/schema\/logo\/image\/","url":"https:\/\/trofeusabm.com\/wp-content\/uploads\/2024\/08\/logo-1665059948.png","contentUrl":"https:\/\/trofeusabm.com\/wp-content\/uploads\/2024\/08\/logo-1665059948.png","width":320,"height":80,"caption":"Trofeos ABM"},"image":{"@id":"https:\/\/trofeusabm.com\/ca\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/trofeusabm.com\/ca\/#\/schema\/person\/74faa683a697408997fcd40dba5ade8c","name":"apuig","image":{"@type":"ImageObject","inLanguage":"ca","@id":"https:\/\/trofeusabm.com\/ca\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/583d07f3f1036f58d0e44e873586278b582179a16b27a5b3951504e9ee001c06?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/583d07f3f1036f58d0e44e873586278b582179a16b27a5b3951504e9ee001c06?s=96&d=mm&r=g","caption":"apuig"},"url":"https:\/\/trofeusabm.com\/ca\/author\/apuig\/"}]}},"_links":{"self":[{"href":"https:\/\/trofeusabm.com\/ca\/wp-json\/wp\/v2\/posts\/10347","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/trofeusabm.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/trofeusabm.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/trofeusabm.com\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/trofeusabm.com\/ca\/wp-json\/wp\/v2\/comments?post=10347"}],"version-history":[{"count":4,"href":"https:\/\/trofeusabm.com\/ca\/wp-json\/wp\/v2\/posts\/10347\/revisions"}],"predecessor-version":[{"id":10603,"href":"https:\/\/trofeusabm.com\/ca\/wp-json\/wp\/v2\/posts\/10347\/revisions\/10603"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/trofeusabm.com\/ca\/wp-json\/wp\/v2\/media\/10351"}],"wp:attachment":[{"href":"https:\/\/trofeusabm.com\/ca\/wp-json\/wp\/v2\/media?parent=10347"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trofeusabm.com\/ca\/wp-json\/wp\/v2\/categories?post=10347"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trofeusabm.com\/ca\/wp-json\/wp\/v2\/tags?post=10347"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}