profile picture
Luna CastilhoLuna Castilho
/Luna Run Club

Luna Run Club

with Luna Castilho

Hey you!! Welcome to my run club! I'm so happy to see you here! You will find here some of my favorite runs! Whether you are at the gym and want to use the treadmill or if you want to run outdoor. You will also find my 4 week Running Plan. This 4 week plan is made to improve you pace. It gets progressively harder every week. We will play with pace and effort. I recommend doing these runs outdoor, but you can do them on treadmill too if you want. I programmed 3 runs per week, you can take a day of rest or include a strength training in between. Strength training and stretching (go to my flows) is crucial for you to prevent injuries and to get the best result. Don't forget to share your Stats with me! I'd love to know how you are doing! 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.

Start 7-day free trial
ONLY AVAILABLE ON THE PLAYBOOK APP

Sessions (12)

Week 1 • Day 1
5/5
0
30 min
Week 1 • Day 2
5/5
0
40 min
Week 1 • Day 3
5/5
0
30 min
Week 2 • Day 1
0/5
0
45 min
Week 2 • Day 2
0/5
0
35 min
+7 sessions more

Frequently Asked Questions

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.

Frequently Asked Questions

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.
Features that support your success
app screen with chat
Chat
Tell me your struggles, share your progress, request content and guidance. I'm here for you!
app screen with favoriting workouts
Favorites
Save your favorite content so it's effortless to refer back to. Build a library that serves your goals.
app screen with calendar and streaks
Streaks
Track your progress with streaks to keep yourself accountable. See how many weeks in a row you can get.
streaming to TV
Streaming
Stream to your TV and laptop using Apple TV, Chromecast, Roku or Fire TV.
app screen with chat
Chat
Tell me your struggles, share your progress, request content and guidance. I'm here for you!