GROUP SESSIONS:

(EVERY WEEK)

Mondays (evening): 6:30pm – Running Technique Session (ES Mark Athletics Field, Kensington)

Tuesdays (morning): 6:00am – Coogee Beach Bootcamp (Coogee Beach)

Wednesdays (evening): Swimming Programs (Check dates)

Weekends (morning): Core Programs (Check dates)

Saturdays (morning): 9:00am – Weekend Bootcamp (Centennial Park)

Sundays (morning): Running Session (Short runs & Long runs). *Have a look the current running program below:

RUNNING PROGRAMS:

(EVERY YEAR)

*Sunday runs are for anyone who would like to run with a group. Preparing for an event or not: Everyone is welcome!!

*Every Sunday is designed for short or long distance + slow or fast pace.

*You can join Sundays literally ANYTIME!! All of the programs have the option to join the full program or only part of it.

PROGRAM 1: Feb-Mar-Apr-May:

Sunday Runs. *Run with a group *or maintain your long runs *or prepare for the Sydney Morning Herald Half Marathon (21.1km – 1 person) or Relay option (10.5km + 10.6km – 2 people). Canberra Half Marathon preparation as well.

PROGRAM 2: Jun-Jul-Aug:

8 or 10-week City2Surf Specific Running Program

PROGRAM 3: Sept-Oct-Nov-Dec:

RUN SYDNEY – 10 Sundays = 10 Locations

OTHER GROUP SESSIONS:

Last week Dec + first week Jan: Christmas Holiday Fitness Program

From January to December every year: Swimming programs.

From January to December every year: Long run sessions – Marathon preparation

From January to December every year: Strengthening sessions (for injuries).

*To see other sporadic events and sessions throughout the year visit or follow Raquel´s Facebook Page HERE

GROUP SESSION DETAILS

MONDAYS

WEEKLY SESSION: RUNNING TECHNIQUE SESSION – ATHLETICS TRACK

DETAILS: Raquel organizes several 8-week programs at the Athletics track every year.

Get into running!  Learn to run!  Be a better runner!

The different programs include running, technique correction (from head to feet: head, shoulders, trunk, arms, hips, gluts, knees, legs, feet and cadence), plyometric exercises, hill & step technique, running drills, specific fitness exercises for running, intervals (speed and endurance increase, VO2 max increases, fat mass decreases, flexibility and elasticity of arteries and veins increases, etc.) and cadence/speed (number of times your foot strikes the ground per minute).

All levels

Please check the dates of the current and upcoming programs!

8-Week Program – Monday 13 May to Monday 8 July 2019

(Monday 10th June off – Public Holiday)

8-Week Program – Monday 5 August to Monday 23 September 2019

DATE: Monday evenings – JOIN ANYTIME!

TIME: From 6:30pm to 7:30pm (60 minute session)

LOCATION: ES Marks Athletics Field, Boronia St & Anzac Parade, Kensington NSW 2033

FEE 

$20 per session – 8-Monday full program ($160) or $25 per session – 4-Monday half program ($100)  *Payments 1 month before the start

$22 per session – 8-Monday full program ($176) or $27 per session – 4-Monday half program ($108)  *Payments 1 week before the start

$25 per session – 8-Monday full program ($200) or $30 per session – 4-Monday half program ($120)  *Anytime payments

$40 per session – 2-Monday package ($80)

+ Extra cost: $6 entry fee to the track on arrival ($4.50 if purchased online)

*Important information for “low fee packages”: 1. Packages are for consecutive weeks. 2. If you´d like to apply for a “low fee package” but you will be on holidays in the middle of the consecutive weeks, please remember to let Raquel know when you make the payment, so your package will be customized. 3. Once you commit to the package, if you miss a session for any reason, the session will be lost but if you do not want to lose your fee, you will be able to attend one of my other group sessions by paying an extra $10 for a single session instead of $25 (average fee for single sessions).

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TUESDAYS

WEEKLY SESSION: BOOTCAMP – COOGEE BEACH

DETAILS: Raquel organizes several 12-week programs every year at the beach.

Enjoy a weekly training session at Coogee Beach (Goldstein Reserve).  Join a motivating and fun group of people in front of the inspiring and beautiful occean. No matter what your level of fitness, Raquel customizes the workout to accommodate everyone. Customized circuit training sessions with an excellent variety of exercises.

Please the dates of the current and upcoming programs!

12-Week Program – Tuesday 14 May to Tuesday 30 July 2019

DATE: Tuesday mornings

TIMES: From 6:00am to 6:45am (45 minute session)

LOCATION: The training session is conveniently located on the grass area in front of Coogee Beach. Buses to the City, Bondi Junction, Randwick, Eastgardens and many other main locations. Plenty of parking at this time of morning, public toilets and showers, restaurants, cafes, shops, supermarkets, etc.

FEE:

$18 per session – 12 Tuesdays ($216) *For payments 1 month before the start

$20 per session – 12 Tuesdays ($240) *For payments 1 week before the start

$22 per session – 12 Tuesdays ($264) *For payments anytime

$25 per session – 3-package session to spend in a month – 3 sessions ($75)

*Important information for “low fee packages”: 1. Packages are for consecutive weeks. 2. If you´d like to apply for a “low fee package” but you will be on holidays in the middle of the consecutive weeks, please remember to let Raquel know when you make the payment, so your package will be customized. 3. Once you commit to the package, if you miss a session for any reason, the session will be lost but if you do not want to lose your fee, you will be able to attend one of my other group sessions by paying an extra $10 for a single session instead of $25 (average fee for single sessions).

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SATURDAYS

WEEKLY SESSION: WEEKEND BOOTCAMP – CENTENNIAL PARK

DETAILS: Raquel organizes several 10-week bootcamp (on weekends) every year.

Motivating and enjoyable start to the weekend. Suitable for all fitness levels.  Every program has a customized training circuit with a large variety of fitness exercises so every program is a new challenge.

Please check the dates of the current and upcoming programs!

10-Week Program – Saturday 11 May to Saturday 13 July 2019
10-Week Program – Saturday 27 July to Saturday 28 September 2019

DATE: Saturday mornings

TIME: 9:00am to 10:00am (60 minute session)

LOCATION: Centennial Park, Sydney, NSW

FEE:

$17 per session:

Full program package (Early payment): $17 per session – 10-Saturday package ($170) – SPECIAL FEE for people who are coming to the current program and they make the payment for the following one in advance before the current one ends. // GREAT FOR PEOPLE WHO COME EVERY WEEKEND.

$20 per session:

Full program package (Anytime payment): $20 per session – 10-Saturday package ($200) – Fee for people joining for a program. // GREAT FOR PEOPLE TO JOIN A FULL FITNESS PROGRAM.

$22.5 per session:

Flexible program package (8 of the 10 Saturdays): $22.5 per session – 8-Saturday package ($180) – Fee for people joining for most of  a program. // GREAT FOR PEOPLE WHO COME EVERY WEEKEND BUT THEY PREFER MORE FLEXIBILITY OR THEY GO AWAY SOME WEEKENDS AS WELL.

$25 per session:

$25 per session – 3-package session to spend in a month – 3 sessions ($75). // GREAT FOR PEOPLE WHO ARE IN SYDNEY FOR A SHORT PERIOD OF TIME OR PEOPLE WHO DON´T WANT TO COMMIT A FULL PROGRAM.

*If it rains, this session is at Redfern Park under a big cover (8 minute walk from Central Station). Only 3 km far from the Centennial Park.

*Important information for “low fee packages”: 1. Packages are for consecutive weeks. 2. If you´d like to apply for a “low fee package” but you will be on holidays in the middle of the consecutive weeks, please remember to let Raquel know when you make the payment, so your package will be customized. 3. Once you commit to the package, if you miss a session for any reason, the session will be lost but if you do not want to lose your fee, you will be able to attend one of my other group sessions by paying an extra $10 for a single session instead of $25 (average fee for single sessions).

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RUNNING PROGRAM DETAILS

SUNDAYS

Please see the current running program below:

PROGRAM 1: FEBRUARY/MARCH/APRIL/MAY (every year)

14-WEEK SUNDAY SYDNEY RUNNING PROGRAM & HALF MARATHON PREPARATION AS WELL

DETAILS: Run around Sydney and discover new and exciting routes with a highly experienced and qualified runner. This program is perfect for:

*1. Preparing for an event such as the Sydney Morning Herald Half Marathon (21.1km) or Relay (10.5km) on Sunday, May 19, 2019 or Canberra Half Marathon on Sunday, Apr 14, 2019 or any other 5km or 10km-running event. For beginners aiming for a Half Marathon: Distances will increase progressively every Sunday. If you need a program to follow from Monday to Saturday ask Raquel for a Half Marathon Training Program.

*2. Maintaining your long runs. Every Sunday distances go from a minimum of 4/5km to 17/20km.

*3. Running with a group

DATE: Sunday mornings

TIME / Start 1: (Longer distance) – Start: 7:15am (2 hour session approx.)

TIME / Start 2: (Shorter distance) – Start: 7:45/8:00am (60 to 90 minute session approx.)

For more information about these sessions, contact Raquel.

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PROGRAM 2: JUNE/JULY/AUGUST (every year)

8-SUNDAY CITY2SURF TRAINING PROGRAM (4 Sunday option available as well)

Raquel´s most popular Group Training Program every year! (Rose Bay & Eastern Suburbs locations)

The most popular running event in Sydney:

14 km – City2Surf Sunday, August 11, 2019

8 SUNDAY PROGRAM from Sunday 9 June to Sunday 4 August 2019 

In 2016, Raquel was 178 of 34,557 women

In 2018, Raquel was in Sydney Morning Herald Newspaper (Technology and watches to run City2Surf)

Raquel´s goal: Being one of the 100 fastest women to run the Sydney City2Surf!

CITY2SURF PROGRAM DETAILS: Specific training, running, hills, steps, sand, etc. Some of the training sessions include the popular City2Surf heartbreak hill and part of the actual route so people can get more confident for the day of the event. There are 2 start times and you can choose the one you prefer each session: 7:30am (90-minute session) or 8:00am (60 minute session). This program is for ALL LEVELS!!

DATE: Sunday mornings

TIME 1: 7:30am (90-minute session) – Run, jog or walk

TIME 2: 8:00am (60-minute session) – Run, jog or walk while working on strength with some sets of hills or steps or sand.

FEE:

FULL PROGRAM: 8-Sunday package for 2 people – $120 each (1 person must be a new client)

FULL PROGRAM: 8-Sunday package -$200

HALF PROGRAM: 4-Sunday package – $120

EARLY PAYMENTS = Get a discount

*Pay 3 weeks in advance, before 19th May: $20 DISCOUNT !

*Pay 1 week in advance, before 2nd June: $10 DISCOUNT !

CITY2SURF TRAINING PROGRAM LOCATION DETAILS:

WEEK 1 – Sunday 9th June: Rose Bay

WEEK 2 – Sunday 16th June: Maroubra Beach

WEEK 3 – Sunday 23rd June: Coogee Beach

WEEK 4 – Sunday 30th July: Rose Bay

*WEEKEND 7-8 July: NO RUN/BREAK or GOLD COAST Running Events:

5.7km fun run, 10km run, 21km Half Marathon or 42km Marathon

WEEK 5 – Sunday 14th July: Maroubra Beach

WEEK 6 – Sunday 21st July: Coogee Beach

WEEK 7 – Sunday 28th July: Rose Bay

WEEK 8 – Sunday 4th August: Maroubra Beach

*EVENT´S WEEK – Sunday 11th August: City2Surf EVENT!

For more information about these sessions, contact Raquel.

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PROGRAM 3: SEPTEMBER/OCTOBER/NOVEMBER/DECEMBER (every year)

RUN SYDNEY – 10 Sundays = 10 Locations

DETAILS: Run Sydney and enjoy the best of running: Raquel will bring you to different and exciting locations around Sydney. Distances from 8-10km to 14-16km running (shorter distances available too) + some of the sessions will include some hills or steps.

Sessions are designed for all levels of fitness however you should be able to run for at least 5km to join this program.

DATE: Sunday mornings

TIME: 2 Starts: 7:15am (90 min to 2hour session) or 7:45am (shorter distance) Warm up + cool down + stretching included

For more information about these sessions, contact Raquel.

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OTHER SESSIONS

Swimming Programs or Private Swimming Sessions: ANYTIME / Check exact dates (January to December)

 For more information about these sessions, contact Raquel.

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Christmas Holiday Fitness Program (Last week of December & first week of January)

For more information about these sessions, contact Raquel.

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Long run sessions – Marathon preparation – ANYTIME / Check exact dates (January to December)

Are you preparing for a marathon or any other endurance event?

DETAILS: Raquel prepares endurance events every year. If you need help to run long distances, contact her and she will offer you group sessions to achieve it easier. Sessions/distances: From 18km to 32km

Raquel has completed many running events, triathlons, duathlons,  aquathlons, etc. + so far 6 Marathons: Sydney Marathon, New York Marathon, Great Wall Marathon in China, Melbourne Marathon, Tokyo Marathon and Berlin Marathon.

For more information about these sessions, contact Raquel.

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Ankle strengthening sessions – ANYTIME / Check exact dates (January to December)

DETAILS: SPRAINED ANKLE? First of all RICE: Rest, Ice, Compression, Elevation. After a few weeks, when your doctor allows you, you should start making your ankle strong and recovering its strength. It´s very important to recover your injury quickly, otherwise you could have long term problems.

Raquel had a sprained ankle before running the New York Marathon, she was constantly in pain for 8 weeks, as soon as the doctor allowed her to start with strength exercises she did it and she recovered fully. She will help you to recover your injury.

For more information about these sessions or other injuries, contact Raquel.

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See videos from Raquel´s 2018 Charity Events

EVENT 1: AUSTRALIAN OUTDOOR BOOTCAMP IN SPAIN

SEE VIDEO HERE

EVENT 2: RAQUEL´S BIRTHDAY FITNESS SESSION IN AUSTRALIA

SEE VIDEO HERE

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Personal Training

Raquel’s energy, motivation and dedication will inspire you to make and achieve your fitness goals.

  • One to one – Want to improve your fitness and not sure where to start? Raquel can help find what type of exercise works for you, and design a program to suit your personal health and fitness needs.
  • Couples – Are you looking to get fit with your significant other? Whether you are after a bit of friendly competition or want to work in tandem, Raquel will motivate you both to take the next steps in your fitness journey together.
  • Families – Get the whole family involved and get in touch with Raquel today to tackle your goals together. No matter what age, size or fitness level, Raquel offers a no judgement service.
  • Groups (5-Week or 10-Week Program) – Looking for someone to train you and a group of friends or colleagues? Raquel offers a fun, collaborative indoor or outdoor personal training service – where fitness becomes fun!
  • Corporate Fitness – Whether you are looking for a personal trainer to be on call for your business’ needs, or are looking for a few one-off sessions for your employees, Raquel has you covered.
  • Triathlon, Marathon and Running Coaching – Raquel lives what she teaches, and regularly competes in triathlons and marathons. Whether you want to learn how to run healthily or are looking to compete in a huge competition, she can draw on years of experience to create the perfect program for you.
  • Swimming Coach – Need someone to teach you to swim, or help you improve your skills in the water? Raquel is a qualified swimming instructor too! Swimming lessons one to one or group swimming lessons.
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Personal Trainer Fitness

“Our only limit is our mind”

Raquel Holgado, Personal Trainer & Coach