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)

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 an option to join only for a few sessions.

PROGRAM 1: Feb-Mar-Apr-May:

Running Program. 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-Sunday 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 her Facebook Page HERE

GROUP SESSION DETAILS

MONDAYS

WEEKLY SESSION: RUNNING TECHNIQUE SESSION – ATHLETICS TRACK

DETAILS: Raquel organizes several 12-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, 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).

Raquel adapts the session to accommodate all levels of fitness. Beginners are welcome.

Please check the dates of the current and upcoming programs!

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 – 12-week programs:

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

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

$22 per session – 12 Mondays ($264) *Anytime payments

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

*Middle of a program?

Raquel will also reasonably personalize a package for you if you join in the middle of a program for the sessions left!

*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).

Contact Raquel

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!

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).

Contact Raquel

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!

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).

Contact Raquel

RUNNING PROGRAM DETAILS

SUNDAYS

Please have a look the current running program below:

PROGRAM 1: FEBRUARY/MARCH/APRIL/MAY

DETAILS FOR THE 2019 PROGRAM AVAILABLE VERY SOON!!!

Running Program. Sydney Morning Herald Half Marathon (21.1km) or Relay

DETAILS: Every year Raquel organizes this running program for a few months. It´s a great program for people to join group running sessions while discovering exciting locations in Sydney. If you are running the Sydney Half Marathon, 21.1km (or Relay) this program will help you to reach your goal.

For more information about these sessions, contact Raquel.

Contact Raquel

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

City2Surf 8-SUNDAY RUNNING PROGRAM

SPECIFIC TRAINING! 60 to 90-minute sessions! GET READY!

City2Surf Sunday, August 2019

The most popular running event in Sydney – 14 km

+ Raquel´s most popular running program!!

In 2016, Raquel was 178 of 34,557 women

Raquel´s goal: Finishing this event within the first 100 women in Sydney!

DETAILS: Specific training, running, great tips, hills: how to run hills up, how to run hills down, sand work, steps and more. One of the sessions in this program include the popular heartbreak hill and the actual route as well. ALL LEVELS.

DATE: Sunday mornings

TIME: 2 Starts: 7:30am (90 minute session) or 8:00am (60 minute session)

For more information about these sessions, contact Raquel.

Contact Raquel

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.

Contact Raquel

OTHER SESSIONS

Christmas Holiday Fitness Program (This year first week of January)

DETAILS: This program is perfect if you are in Sydney at Christmas time and you would like to train. Every morning for the first week of January there are a number of different training sessions such as bootcamp, running, swimming, strength, core, etc.

No matter what your level of fitness, Raquel customizes the workout to accommodate you.

*Swimming sessions for this program: Only for this specific program, to join the swimming training sessions you need to be able to swim.

SCHEDULE:

Wednesday 2nd

Session 1 – 7:15am to 9:15am RUN-SWIM-RUN-SWIM (Rose Bay)

Details: 6/7km RUN + 20min-SWIM + 6/7km RUN + 20min SWIM

Session 2 – 8:15am to 9:00am 4 to 6km RUN (Rose Bay)

Session 3 – 8:15am to 9:15am RUN-SWIM (Rose Bay)

Details: 3/4km RUN- 20/25min SWIM

Session 4 – 9:45am to 10:30am Swimming equipment (Rose Bay)

Details: VERY INTERESTING SESSION. Learn about the different equipment you can use top swim and interesting facts of it: Paddles, flippers, tubes, neoprene, pull boy, boards, aquatic mp3, etc.

Thursday 3rd

Session 5 – 7:15am to 9:15am RUN-SWIM-RUN-SWIM-RUN-SWIM (Coogee)

Details: 2/3km RUN + 5/10min SWIM + 2/3km RUN + 5/10min SWIM + 5/6km RUN + 5/10min SWIM

Session 6 – 7:45am to 8:45am RUN-SWIM-RUN (Clovelly)

Details: 2/3km RUN + 5/10min SWIM + 2/3km RUN

Session 7 – 7:45am to 8:45am RUNNING (Clovelly)

From 5km to 8km

Session 8 – 9:30am to 10:30am Core + Stretching (Coogee)

Friday 4th

Session 9 – 7:15am to 8:15am RUNNING (South Coogee)

Details: 45 to 60min run

Session 10 – 8:15am to 9:15am ENDURANCE CIRCUIT WITH STEP + HILL + A BIT OF RUNNING (South Coogee)

Details: 1-hour circuit of steps + hills + a bit of running (loops/sets)

Session 11 – 9:30am to 10:30am SWIM + Technique (South Coogee)

Details: Half session Swimming + Half session technique correction

Saturday 5th

Session 12 – 7:15am to 9:00am 13/14km RUN with a bit of trail running (Centennial Park)

Session 13 – 8:00am to 9:00am 7/7.5km RUN (Centennial Park)

Session 14 – 8:20am to 9:00am 3.5/4km RUN (Centennial Park)

Session 15 – 9:00am to 10:00am BOOTCAMP (Centennial Park)

Sunday 6th

Session 16 – 7:15am to 8:45am RUN + STEPS + RUN (Rose Bay)

Details: 3/4km RUN + 30min STEPS + 2/4km RUN

Session 17 – 7:45am to 8:30am 15-min RUN + 30-min STEPS (Rose Bay)

Session 18 – 8:45am to 9:45am SWIM-RUN (Rose Bay)

Details: 20/25min SWIM + 3.5/4km RUN

FEES:

Join with a friend and apply for the lowest fee!! *To apply for the 2 people package, one of the 2 people must be a new client.

$150 – 1 person full program package

$180 – 2 people full program package ($90 each *Lowest fee)

$125 – 6 session package

$75 – 3 session package

For more information about these sessions, contact Raquel.

Contact Raquel

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.

Contact Raquel

 

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.

Contact Raquel

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

Contact Raquel

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.
Contact Raquel

Personal Trainer Fitness

“Our only limit is our mind”

Raquel Holgado, Personal Trainer & Coach