20.500.12556/RUL-184057 Ultra trail tek: primer 12-tedenskega vadbenega programa magistrsko delo Ultra Trail Running: An Example of a 12-Week Training Program Magistrsko delo obravnava področje ultra trail teka ter pripravo na 50-kilometrsko preizkušnjo na tekmovanju Julian Alps Trail Run. Namen dela je bil oblikovati celostno strukturiran vadbeni model, ki temelji na znanstvenih spoznanjih o fizioloških, biomehanskih in trenažnih značilnostih ultra vzdržljivostnega teka. V okviru dela smo želeli opredeliti ključne dejavnike uspešnosti ter jih vključiti v praktično zasnovan model priprave. Pri izdelavi naloge smo uporabili deskriptivno metodo dela s pregledom domače in tuje strokovne ter znanstvene literature. Na podlagi pregleda literature smo opredelili ključne komponente uspešnosti ultra trail tekačev, med katere sodijo aerobna vzdržljivost, ekonomičnost teka, mišična moč in trpežnost. Literatura poudarja, da sistematično, načrtno in individualno prilagojeno izvajanje vadbe pomembno prispeva k izboljšanju zmogljivosti ter zmanjševanju tveganja za poškodbe. Poseben poudarek smo namenili načrtovanju vadbenega procesa, preventivni vadbi in regeneraciji. Rezultat magistrskega dela predstavlja primer 12-tedenskega vadbenega programa, zasnovanega v skladu z načeli periodizacije, postopnega stopnjevanja obremenitev ter specifičnimi zahtevami ultra trail teka. Program vključuje različne vrste treningov, kot so intervalni teki, dolgi teki, fartlek, vadba za moč, preventivna vadba in regeneracijske vsebine. This master’s thesis addresses the field of ultra trail running and preparation for a 50-kilometre race at the Julian Alps Trail Run event. The aim of the thesis was to design a comprehensive and structured training model based on scientific findings related to the physiological, biomechanical, and training characteristics of ultra-endurance running. The thesis sought to identify the key performance factors and incorporate them into a practically designed preparation model. The thesis was based on a descriptive research method involving a review of domestic and international professional and scientific literature. Based on the literature review, the key components of successful ultra trail performance were identified, including aerobic endurance, running economy, muscular strength, and resilience. The literature emphasizes that systematic, planned, and individually tailored training significantly contributes to improved performance and reduced injury risk. Special attention was devoted to training process planning, preventive training, and recovery. The result of the thesis is an example of a 12-week training programme designed according to the principles of periodization, progressive overload, and the specific demands of ultra trail running. The programme includes various training methods such as interval running, long-distance runs, fartlek training, strength training, preventive exercises, and recovery sessions. ultra trail tek vadbeni program vzdržljivost periodizacija preventivna vadba ultra trail running training program endurance periodization injury prevention exercise true false false Slovenski jezik Angleški jezik Magistrsko delo/naloga 2026-06-25 07:16:14 2026-06-25 07:16:23 2026-06-30 14:11:52 0000-00-00 00:00:00 2026 0 0 0000-00-00 NiDoloceno NiDoloceno NiDoloceno 0000-00-00 0000-00-00 0000-00-00 66071 283084547 34780.pdf 34780.pdf 1 E23F93E73D2C35784FE5BC0634CC1597 f88104ce7269ababfc7ca95522e705dbbd25da895d5753889c77ced32fb2d878 ebe0bcb1-7054-11f1-9b0d-0050569b8976 https://repozitorij.uni-lj.si/Dokument.php?lang=slv&id=236516 Fakulteta za šport 0 0 0