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Luna CastilhoLuna Castilho
/Luna Run Club

Luna Run Club

4 weeks

Hey you!! Welcome to my run club! I'm so happy to see you here! ... more

Workouts (12)


FAQ

What are the goals of the program?
This program is for anyone who is looking to start running, or want to improve their pace or simply want to shake things up on their running routine. It's 4 weeks long and it gets progressively harder every week; We will have 3 runs per week; We will play with pace and effort;
How to get the best outcome of the program?
Make sure to follow the plan; Don't skip the running dynamic warm ups; Make sure to stretch after your run and/or include on of my running flows on your routine; Make sure to add a strength session in between; I'd recommend to do these runs outside, to enjoy the view, the weather and make you forget that you are actually running.
How to schedule the program into a week?
The program is 4 weeks long with three runs per week, you can schedule however you schedule permits, but I'd recommend taking a day of rest in between.
What do I need to participate in this program?
Just yourself, a little bit of effort and a open mind; Don't forget action comes before motivation; so first we need to act (go for that run) than we will feel motivate to do more and go harder!! I'm so proud of you for showing up!
Who are these workouts for (skill-level)?
This program is for anyone who is looking to start running, or want to improve their pace or simply want to shake things up on their running routine. All levels are welcome!
How do I know my effort?
Effort Explained: 60% effort: this is a very comfortable effort, sustainable for long runs; it should feel like jogging. 70% effort: this is a little bit more challenging than jogging, but it should still feel manageable; more like running. 80% effort: this is definitely running ; it's difficult but not overly challenging; you can still speak in broken sentences; 90% effort: this is running fast; hard and uncomfortable; its usually your 5k pace. 100% effort: give everything you got at the moment; challenging and uncomfortable.

FAQ

What are the goals of the program?
This program is for anyone who is looking to start running, or want to improve their pace or simply want to shake things up on their running routine. It's 4 weeks long and it gets progressively harder every week; We will have 3 runs per week; We will play with pace and effort;
How to get the best outcome of the program?
Make sure to follow the plan; Don't skip the running dynamic warm ups; Make sure to stretch after your run and/or include on of my running flows on your routine; Make sure to add a strength session in between; I'd recommend to do these runs outside, to enjoy the view, the weather and make you forget that you are actually running.
How to schedule the program into a week?
The program is 4 weeks long with three runs per week, you can schedule however you schedule permits, but I'd recommend taking a day of rest in between.
What do I need to participate in this program?
Just yourself, a little bit of effort and a open mind; Don't forget action comes before motivation; so first we need to act (go for that run) than we will feel motivate to do more and go harder!! I'm so proud of you for showing up!
Who are these workouts for (skill-level)?
This program is for anyone who is looking to start running, or want to improve their pace or simply want to shake things up on their running routine. All levels are welcome!
How do I know my effort?
Effort Explained: 60% effort: this is a very comfortable effort, sustainable for long runs; it should feel like jogging. 70% effort: this is a little bit more challenging than jogging, but it should still feel manageable; more like running. 80% effort: this is definitely running ; it's difficult but not overly challenging; you can still speak in broken sentences; 90% effort: this is running fast; hard and uncomfortable; its usually your 5k pace. 100% effort: give everything you got at the moment; challenging and uncomfortable.