Running

Raquel Holgado is a qualified and highly motivated personal trainer and fitness coach. Raquel has the highest accreditation in Australia to coach people for running.

Raquel does triathlons and what she likes the most is running. She helps beginners to get into running, setting goals, preparing running programs and training them. She helps runners to improve their running skills, technique, speed and other goals.

Fitness Australia

Raquel is a Member of Fitness Australia, Triathlon Australia & Athletics Australia

 

Specific Running Qualifications:

  • Running Coach, Athletics Australia (Highest Level)
  • Trail Running Coach, Australia
  • Endurance Sports Certificate, Madrid, Spain
  • Certificate IV (Personal Trainer) Fitness Australia
  • Certificate III (Fitness Instructor) Fitness Australia
  • Nutrition and Weight Management, Sydney, Australia
  • Nutrition and Supplementation, Madrid, Spain  

Some of Raquel´s achievements:

  • Berlin Marathon 2018
  • Tokyo Marathon 2018
  • Melbourne Marathon 2017 (3:39 hours – PB so far)
  • Great Wall Marathon in China 2017
  • New York Marathon 2016
  • 2016 Sydney City2Surf in 1:01:56 (177 of 34,553 females)
  • Woodford to Glenbrook 2016, 25km trail run in 2:01 hours; 1st in Age Group; 4th Overall
  • ITU Duathlon in Adelaide 2015 represented Spain
  • Sydney Marathon 2014

Some of Raquel´s goals:

  • The Abbott World Marathon Majors: The 6 most renowned marathons in the world: Tokyo, Boston, London, Berlin, Chicago and New York.
  • London Marathon
  • Boston Marathon
  • Chicago Marathon
  • Machu Picchu Marathon
  • Athens Marathon
  • Sydney City2Surf 2019 in 60 minutes
  • Running a marathon faster than 3:30 hours

 

5 Basic Tips for Beginner Runners

  • Do a biomechanical study before buying new shoes for running so you know what is the best option for you. Some running shops include it as a part of their service. Buy half size bigger for running shoes. When a load is applied to your foot by running, it could get a bit bigger.
  • Remember strength training sessions are part of your running preparation. Make your body strong and you will be able to keep up with your running sessions + you will avoid injuries.
  • Include some interval running sessions in your training to improve your running.
  • Try to figure out how much time your digestive system needs to digest food before running. Everybody is different.
  • For a better recovery after running and showering put cold water on your legs.

 

Contact Raquel

RUNNING SESSIONS & PROGRAMS IN SYDNEY:

Raquel has a variety of running sessions and programs throughout the year:

  1. There is a regular weekly session (every Monday) at ES Marks Athletics Field, Boronia St & Anzac Parade, Kensington NSW 2033. Join anytime!
  2. There are specific weekend running programs to help you to prepare and achieve some of the most popular running events in Sydney.
  3. Raquel also 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. Long run sessions: From 18km to 32km
  4. She organizes special running talks for companies or groups about different running topics: common running injuries talk, compression socks talk, energy gels talk, nutrition talk, etc.
  5. Raquel also offers some strength training sessions specific for running. The main goal is working on specific muscles we use to run + complementary muscles as well to have the balance we need. (lower leg strength training session, glut strength training session, quadricep strength training sessions, core training session, etc.)

Raquel adapts sessions to accommodate ALL LEVELS. Beginners welcome.

To see Programs and Sessions CLICK HERE

 

RUNNING EVENTS IN AUSTRALIA

Raquel constantly trains prople for the most popular running races around Sydney + another some interesting and exciting running races around Australia. Some examples:

  • Sydney Morning Herald Half Marathon (May: 21km or relay option)
  • Sydney City2Surf (August: 14km)
  • Blackmores Sydney Marathon (September: 4km, 9km, 21km, 42km)
  • Glenbrook Trail Marathon (August: 25km, 34km, 42km)

*Raquel´s best City2Surf result so far: In 2016, she was 178 of 34,557 women

*Raquel´s City2Surf goal: Running the event in 60 minutes

 

ONLINE PERSONALIZED RUNNING PROGRAMS:

(Fee: Between AUS $90 and $150 per month)

In addition to her running sessions, Raquel provides personalized running programs for you to do on your own to prepare your running events and goals. She sends running programs to people around the world.

PROGRAMS: 3km, 5km, 7km, 10km, 14km, 21km, 25km, and 42km

 

 

 

Personal Trainer Fitness

“Don’t make excuses, make decisions”

Raquel Holgado, Personal Trainer & Coach