FITNESS GROUP SESSION DETAILS:

JOIN ANYTIME!

$10 TRIAL SESSION

EVERY WEEK

(Group sessions)

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

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

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

Sunday morning: Running session. Have a look the current program below:

EVERY YEAR

(Group programs)

Feb-Mar-Apr-May: Running Program. Sydney Morning Herald Half Marathon (21.1km) or Relay.

Jun-Jul-Aug: 8-Sunday City2Surf Specific Running Program

Sept-Oct-Nov-Dec: RUN SYDNEY – 10 Sundays = 10 Locations

Last week Dec + first week Jan: Christmas Fitness Program

From January to December every year: Swimming programs.

From January to December every year: Consecutive 10-week running programs at the Athletics track.

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

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

+ 2 Special Events for Charity

Event 1 in Madrid, Spain: 8 September 2018

Event 2 in Sydney, Australia: 4 November 2018

EVERY WEEK

(Group session details)

MONDAYS

WEEKLY SESSION: RUNNING SESSION – ATHLETICS TRACK

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

Get into running. Improve your running, speed, technique and strength by coming along to this session. The different programs include running, technique correction, plyometric exercises, running fitness exercises, intervals, cadence and some hill & step work as well. 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 4 weeks before the start

$20 per session – 12 Mondays ($240) *For payments 2 weeks before the start

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

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

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

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

Next Program – 12 weeks (After Raquel comes back to Sydney from running the Berlin Marathon):

Come to the track from Monday 1st October to Monday 17th December 2018 to work on:

TECHNIQUE – Improve your running technique from head to feet (Head, shoulders, trunk, arms, hips, gluts, knees, legs, feet and cadence). You will be filmed and you will learn and improve from your corrections during the program.

CADENCE – Improve your cadence: Number of times your foot strikes the ground in a given time period, usually measured per minute. You will work on improving your cadence coming every Monday to the track and running with a “personalized pace cadence device” that Raquel will put on you to follow a pace while improving your cadence progressively and weekly.

INTERVALS AT THE ATHLETICS TRACK – Most of the sessions include some intervals around the track before the end of the session. Interval training is the most efficient form of cardio, speed and endurance increase, VO2 max increases, fat mass decreases, flexibility and elasticity of arteries and veins increases + many more benefits.

*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).

TUESDAYS & THURSDAYS

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 4 weeks before the start

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

$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).

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:

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.

Full program package (Anytime payment): $20 per session – 10-Saturday package ($200) – Fee for people joining for 1 program. // GREAT FOR PEOPLE TO JOIN A FITNESS PROGRAM.

Flexible program package (8 of the 10 Saturdays): $22.5 per session – 8-Saturday package ($180) – Fee for people joining for part of 1 program. // GREAT FOR PEOPLE WHO COME EVERY WEEKEND BUT THEY PREFER MORE FLEXIBILITY OR THEY GO AWAY SOME WEEKENDS AS WELL.

$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).

SUNDAYS – Please have a look the current running program below:

EVERY YEAR

(Group program details)

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

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.

PROGRAM: 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.

PROGRAM: 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: 7:15am (or a bit later for the short distance option)

DURATION: 90 min to 2 hours (Warm up + cool down + stretching included).

LOCATION: Sydney, NSW.

FEE:

*For payments before 15^th August: $20 OFF!! – Offer expired!

*For payments before 25^th August: $10 OFF!! – Offer expired!

10-Sunday package for 2 people – $120 each (1 person must be a new client)

10-Sunday package -$220 (Average fee $11/hour)

8-Sunday package – $192 (Average fee $12/hour)

5-Sunday package – $130 (Average fee $13/hour)

3-Sunday package – $90 (Average fee $15/hour)

LOCATION DETAILS:

RUN 1 – Sunday 7^th October: Moore Park

RUN 2 – Sunday 14^th October: Centennial Park (kind of trail running included)

RUN 3 – Sunday 21^st October: Sydney CBD – Crossing Harbor Bridge

RUN 4 – Sunday 28^th October: Rose Bay – Bondi Beach(short kind of trail running included)

BREAK – Sunday 4^th November: This day Raquel´s Birthday Fitness Session (See details of this event at the bottom of this page)

RUN 5 – Sunday 11^th November: Maroubra – Malabar – Little Bay

RUN 6 – Sunday 18^th November: Sydney CBD – Crossing 2 bridges: Pyrmont Bridge + Anzac Bridge

RUN 7 – Sunday 25^th November: Coogee

SPECIAL FITNESS SESSION – Sunday 25^th November: Coogee

9:30am to 10:30 – Leg + Glut + Lower leg strength ($25)

RUN 8 – Sunday 2^nd December: Dover Heights – Watsons Bay (a bit of trail running included)

RUN 9 – Sunday 9^th December: Rose Bay – Bellevue Hill

SPECIAL FITNESS SESSION – Sunday 9^th December: Rose Bay

9:30am to 10:30am – Core + Stretching ($25)

RUN 10 – Sunday 16^th December: Maroubra – Malabar – Little Bay – La Perouse (Trail running included)

For more information about these sessions, contact Raquel.

PROGRAM: DEC, last week / JAN, first week (every year)

Christmas Fitness Program

DETAILS: This program is perfect if you are in Sydney at Christmas time and you would like to train. Every morning for 2 weeks there are a number of different training sessions such as bootcamp, running, swimming, strength, core, boxing, etc.

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

For more information about these sessions, contact Raquel.

Long run sessions – Marathon preparation – ANYTIME (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.

Ankle strengthening sessions – ANYTIME (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.

2 Special Events for Charity

EVENT 1: AUSTRALIAN OUTDOOR BOOTCAMP IN SPAIN

DETAILS: Enjoy a typical Australian training session, while you also support a charity. This training session is adapted to all levels of Fitness. Sign up as soon as you can as places are limited!
Raquel Holgado has been living in Sydney for a few years, she is a popular and passionate personal trainer and wants to bring her skills and energy to the training session in Spain.
Before completing the Berlin Marathon, she will spend a few weeks in Europe stopping in Madrid to visit her family, where this exclusive event will take place. Hurry and book your place before the event is sold out as it was announced for the first time in the July copy of Sportlife magazine, where she published one of her last articles. Do not miss the opportunity to participate!

DATE: Saturday, 8 September 2018

TIMES: From 9:00am to 10:00m (60 minute session)

LOCATION: Alcobendas Municipal Sports Center Jose Caballero

The facilities for this event in Madrid have been provided at no cost by the Alcobendas Municipal Sports Center Jose Caballero and Ecosport Triathlon Club.

FEE:

The entrance has a minimum cost of 5€.
If you want to contribute an extra donation to the cause, please inform me when you reserve your place.

For more information about this event, contact Raquel.

EVENT 2: RAQUEL´S BIRTHDAY FITNESS SESSION

DETAILS: Join Raquel´s Birthday Fitness Session while you also support a charity
WORKOUT + FREE BREAKFAST + A CHANCE TO WIN 1 AERIAL SYDNEY BEACH PHOTO ON CANVAS.
Workout details: Double Fitness session: 45 minute leg workout + 45 minute core workout
*Last year Raquel gave away 2 tickets to SIA concert in Sydney ($285 value)
*This year Raquel is giving away 1 beautiful aerial photo on canvas ($300 value)

DATE: Sunday, 4 November 2018

TIMES: From 8:00am to 10:00m (45-minute session + 45-minute session)

LOCATION: Redfern Park, Sydney, NWS 2016

FEE:

$25 – August payments
$30 – September payments
$35 – October payments
$40 – November payments

For more information about this event, contact Raquel.