Luna Castilho
Luna Run Club
Get started today!
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.
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Love this app!!! Every workout is challenging and I've had amazing results
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, straightforward, focused workouts that are enjoyable and effective
Jess
App Features
Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
Reminders
Set workout reminders to stay on track!
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About Luna Castilho
Online personal trainer
My name is Luna Castilho, I’m a personal trainer (CPT-NASM), group fitness instructor (GFI-AFAA), Yoga Teacher and getting certified as a Nutrition Coach with PN. I’m also a fashion model and I’ve been working at this industry since I was 12 yrs old. With that said you can imagine that I spent years of my life trying to lose weight and to fit into a certain “beauty standards”,right?! This made me miserable for years, you know why? Because I simply didn’t have fun working out, and that’s what I’m here to change!!
I’m a former ambassador of one of the biggest sports brands in America and I had the opportunity to work side by side with Olympic gold medal athletes and NBA players. I want to help you improve your performance, help you move and feel better and in consequence help you look amazing!! I have a background in Martial arts (Muay Thai, Boxing, Capoeira and my favorite of them all Brazilian Jiujitsu).
My daily practice includes yoga, arm balances, inversions, HIIT, plyometrics, exercises to improve balance, mobility as well as strength and performance.
I'll see you on the mat!!
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.
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