BCN Globals

7K BEACH RUN #11: Train, Improve & Connect!

Wed, Oct 7 · 7:30 PM CEST

La Carioca, Plaça de Pau Vila, Barcelona, IT

Click here to join the BCN Globals community!

Want to become a stronger, smoother and more confident runner?

Join BCN Globals Run Club for our Wednesday training session: a focused run designed to help you improve your running technique, speed, rhythm and endurance. 🌊💪

Unlike our Monday run, which is more social and challenge-based, Wednesday is about training.

The idea is simple:

Train better. Improve your pace. Connect with other runners.

This session is for people who want to take their running one step further in a friendly and motivating group environment.

You do not need to be an advanced runner, but you should be comfortable running around 5K and ready for a more structured training session.

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💪 TRAIN, IMPROVE & CONNECT

Our Wednesday run is the training side of BCN Globals Run Club.

This is where we work on:

🏃‍♂️ Running technique
⚡ Speed and rhythm
💨 Interval training
🧠 Pacing awareness
🌍 Connection with other active people in Barcelona

Come train with the best BCN run crew!

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🧠 TRAINING DESIGN

1. WARM-UP — 2 KM

We start with an easy 2 km jog at a conversational pace.
The goal is to warm up the body, find a comfortable rhythm and prepare for the speed work ahead.

2. RUNNING DRILLS — 5–6 MINUTES

Before the main workout, we’ll complete a few simple running drills to activate the body and improve running mechanics.

Exercises may include:

• High Knees
• Butt Kicks
• A-Skips
• 2 × 60 m Progressive Strides

The focus is on:

✅ Good posture
✅ Efficient foot strike
✅ Arm drive
✅ Smooth running form
✅ Better coordination

3. MAIN SET — MIXED INTERVALS

We’ll complete two different interval sets, each designed to improve a different aspect of your running.

• SET 1 — RHYTHM & CONTROL

Four (4x) repetitions:

• 200 m @ 65–70% effort

Focus: relaxed running, smooth technique and consistent rhythm.
Turn around immediately after 200m.

• 200 m @ 85% effort
Focus: controlled speed while maintaining good running form.
Recover for 45–60 seconds before the next repetition.

• SET 2 — SPEED & ACCELERATION

Four (4x) repetitions:

• 100 m @ 90–95% effort
Focus: quick leg turnover, acceleration and staying relaxed.
Walk back 100m to the start as recovery.
Repeat 4 times.

The workout may vary slightly from week to week, giving you a new challenge while continuing to build speed, efficiency and endurance.

4. COOLDOWN — 1 KM

We’ll finish with an easy 1 km jog back at a relaxed, conversational pace.

5. STRETCHING

We’ll finish with light stretching for:

🦵 Quads
🦵 Hamstrings
🦵 Calves
🍑 Glutes
🧘 Hip flexors

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📏 TOTAL DISTANCE

Approximate total session distance:

• Warm-up: 2 km
• Running Drills: 5–6 minutes
• Mixed Intervals: around 3.2 km
• Cooldown: 1 km

Total: approximately 6–6.5 km

The main workout changes slightly each week, so the total distance may vary depending on the session.

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📍 MEETING POINT: LA CARIOCA, BARCELONETA

We meet at La Carioca Restaurant, just a few meters from Barceloneta Metro Station on the Yellow Line. 🚇

🎒 Storage: La Carioca can store our belongings during the run. Storage is limited, so please bring as little as possible.

💧 Water: La Carioca provides free water so runners can hydrate after the run.

🍹 Food & Drinks: Enjoy 10% off food and drinks at La Carioca after the run.

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🕢 PROGRAM

7:30 PM — Meet at La Carioca
7:40 PM — Quick welcome, group photo and training briefing
7:45 PM — Warm-up jog
8:00 PM — Running drills
8:10 PM — Mixed interval workout
Approx. 8:45 PM — Cooldown jog back
Approx. 8:55 PM — Stretching and water refill at La Carioca

Afterwards: optional post-run drink or food at La Carioca, with 10% OFF for our runners, or nearby restaurants.

This session is more focused than our Monday run, so we’ll keep the intro short and get straight into training!

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🏃‍♂️ WHO IS THIS FOR?

This run is great for you if you:

✅ Want to improve your pace
✅ Want to learn how to train with intervals
✅ Want a more structured running session
✅ Want to meet other active people

You do not need to be fast, but you should come ready to train.

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🎟️ FREE EVENT + OPTIONAL TIP ON LUMA

This is a free community event. 💙

If you enjoy the run and want to support our not-for-profit club, you can also register through our Luma event page, where the event is still free but you have the option to leave a voluntary tip by credit card.

Think of it as our virtual tip jar. 🙌

Tips and donations help us support the people who make the runs happen: hosts, pacers and run staff.

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🌍 ABOUT BCN GLOBALS RUN CLUB

BCN Globals Run Club is part of BCN Globals Sports Club, the sports side of BCN Globals: an international and local community in Barcelona for people who want to live better, connect more and make the city feel like home.

Sport is one of the best ways to meet people, build routines and feel part of something, especially when you live abroad.

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🤝 BCN GLOBALS SPORTS CLUB COLLABS

REBOOT GYM — 10% OFF
Train at one of Barcelona’s most exclusive gyms and enjoy an exclusive community offer:

💪 10% off 1–6 month full-access gym memberships.

For all community discounts and perks, visit:
www.bcnglobals.com

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⚠️ IMPORTANT NOTES

Please run safely, respect other runners, follow the host team’s instructions, and only push at an intensity that is appropriate for your current fitness level.
Some intervals include higher-intensity efforts.

If you’re new to speed training, reduce the intensity and focus on smooth running form rather than speed.

BCN Globals may adapt the route, training structure or session timing when needed for safety, weather, group size or event logistics.

Follow us on Instagram:
@bcnglobals

Please also give some love to our venue:
@lacariocabcn

See you there! Let’s train, improve & connect 🏃‍♂️🏃‍♀️🔥

Run & Sunrise ✹ Barceloneta 5K/8K Early Morning Run + Optional Swim

Fri, Oct 9 · 7:30 AM CEST

Plaça del Mar, Barcelona, ES

>> JOIN OUR COMMUNITY <<

Let's start the day right: running by the sea while watching the sunrise, then going for a swim after (optional). 🌊🏃
We'll meet at 7:30 AM at Plaça del Mar for a relaxed run along the Paseo Marítimo. There will be two pace groups by distance & bag drop, so everyone can run at their own pace and enjoy the sunrise without pressure:

🔸 5K Group
🔸 8K Group

Pace: easy, between 5:30 and 6:00 min/km — this isn't a race, it's about enjoying the route and the view.

Route: start and finish at Plaça del Mar, running along the Paseo Marítimo (out and back, depending on the group).

Bag Drop: we will provide bag drop on the beach! BCN Globals staff will take care of your belongings while you run & swim.

Swim: To finish it off right, we'll head into the sea together at Barceloneta beach to cool down and celebrate the finish! 🌊✨

Important: no dropping back — everyone runs their assigned distance at their own pace, no waiting on the group. We'll all regroup at the starting point once we're done.

***

## What to bring

• Running clothes and shoes
• Swimwear (we're getting in the water!)
• Towel
• Water bottle
• Willingness to wake up early 😄

## Quick details

🕕 Time: 7:30 AM
📍 Meeting point: Plaça del Mar, Barceloneta
🏃 Distances: 5K and 8K
⏱️ Pace: 5:30-6:00 min/km
🌊 After: Swim at Barceloneta beach (optional but recommended!)

***

Note: check the weather forecast before heading out. See you with the first light of the day!
You have manage access for this event.
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# Run & Sunrise ✹ Barceloneta 5K/8K Early Morning Run + Swim

BCN Globals
Oct
9
Friday, October 9
7:30 AM - 8:30 AM
Plaça del Mar
Barcelona, Spain
Registration
Tickets
1
Lucas Vivianilucasvfrota@gmail.com
Register
About Event

# ​🌅 Run & Sunrise Barceloneta

***

## ​Event description

​Let's start the day right: running by the sea while watching the sunrise, then going for a swim if you feel like. 🌊🏃
​We'll meet at 7:30 AM at Plaça del Mar for a relaxed run along the Paseo Marítimo. There will be two pace groups by distance & bag drop, so everyone can run at their own pace and enjoy the sunrise without pressure:
​🔸 5K Group 🔸 8K Group
​Pace: easy, between 5:30 and 6:00 min/km — this isn't a race, it's about enjoying the route and the view. 🌅
​Route: start and finish at Plaça del Mar, running along the Paseo Marítimo (out and back, depending on the group).

Bag Drop: we will provide bagdrop on the beach -- BCN Globals staff will take care of your belongings while you run & swim 💪

Swim: To finish it off right, we'll head into the sea together at Barceloneta beach to cool down and celebrate the finish! 🌊✨
​Important: no dropping back — everyone runs their assigned distance at their own pace, no waiting on the group. We'll all regroup at the starting point once we're done.

***

## ​What to bring

• ​Running clothes and shoes
• ​Swimwear (we're getting in the water!)
• ​Towel
• ​Water bottle
• ​Willingness to wake up early 😄

## ​Quick details

​🕕 Time: 7:30 AM
​📍 Meeting point: Plaça del Mar, Barceloneta
​🏃 Distances: 5K and 8K
​⏱️ Pace: 5:30-6:00 min/km
​🌊 After: Swim at Barceloneta beach (optional but recommended!)

***

​Note: check the weather forecast before heading out. See you with the first light of the day!

***

## ​Español:

## Descripción del evento

​Empecemos el día de la mejor manera: corriendo junto al mar mientras vemos el amanecer y, después, dándonos un baño si te apetece. 🌊🏃
​Nos encontraremos a las 7:30 AM en Plaça del Mar para una carrera relajada por el Paseo Marítimo. Habrá dos grupos según distancia, además de servicio de guardarropa, para que cada persona pueda correr a su ritmo y disfrutar del amanecer sin presión:
​🔸 Grupo 5K
🔸 Grupo 8K
​Ritmo: tranquilo, entre 5:30 y 6:00 min/km. Esto no es una carrera; se trata de disfrutar del recorrido y de las vistas.
​Ruta: salida y llegada en Plaça del Mar, corriendo por el Paseo Marítimo en un recorrido de ida y vuelta, dependiendo del grupo.
​Guardarropa: tendremos servicio de guardarropa en la playa. El equipo de BCN Globals cuidará de tus pertenencias mientras corres y te bañas.
​Baño: para terminar de la mejor manera, entraremos juntos al mar en la playa de la Barceloneta para refrescarnos y celebrar el final. 🌊✨
​Importante: no habrá que esperar al grupo. Cada persona correrá la distancia asignada a su propio ritmo. Nos reuniremos de nuevo en el punto de salida cuando todos hayan terminado.

***

## ​Qué traer

• ​Ropa y zapatillas de running
• ​Bañador (¡nos metemos al agua!)
• ​Toalla
• ​Botella de agua
• ​Ganas de madrugar 😄

## ​Información rápida

​🕕 Hora: 7:30 AM
📍 Punto de encuentro: Plaça del Mar, Barceloneta
🏃 Distancia: 5K / 8K
⏱️ Ritmo: 5:30–6:00 min/km
🌊 Después: baño en la playa de la Barceloneta (opcional, ¡pero recomendado!)

***

​Nota: consulta la previsión del tiempo antes de salir. ¡Nos vemos con las primeras luces del día!

Beach Volley ✦ Net’s Up, Come Play 🏐 Free Play With BCN Globals & Locals

Sat, Oct 10 · 5:30 PM CEST

Location not specified yet

>> JOIN OUR WHATSAPP COMMUNITY <<

Simple plan: we bring the net, we bring the ball, and we play beach volley together by the sea.

​This is a casual free play session! No tournament, no pressure, no fixed teams. Just show up, jump in, rotate, meet people, and enjoy some good rallies on the sand.

​All levels are welcome. You don’t need a partner, you don’t need a team, and you definitely don’t need to be a pro.

Just bring beach energy, water, sunscreen, and good vibes.

​We’ll set up the net, organize the games a bit so everyone gets to play, and keep it relaxed, social, and fun.

​Expect:
​🏐 Casual beach volley games
🔁 Rotating players and teams
🌍 International & local people
☀️ Sun, sand, sea, and good vibes
😄 Zero pressure, just play

​Come for one game or stay for the whole session!

📍 We’ll meet at Barceloneta beach, in front of SHOKO nightclub.

​Net’s up. Come play. 🌊🏐☀️

>> JOIN OUR WHATSAPP COMMUNITY <<

***

Español:

Plan simple: traemos la red, traemos la pelota, y jugamos beach volley juntos junto al mar.

​Es una sesión casual de juego libre: sin torneo, sin presión y sin equipos fijos. Solo tienes que venir, meterte en el juego, rotar, conocer gente y disfrutar de unos buenos puntos en la arena.

​Todos los niveles son bienvenidos. No necesitas pareja, no necesitas equipo y definitivamente no necesitas ser pro.

Solo trae energía, agua, protector solar y buenas vibes.
​Montaremos la red y organizaremos un poco los partidos para que todo el mundo pueda jugar, pero manteniendo el ambiente relajado, social y divertido.

​Qué esperar:

​🏐 Partidos casuales de beach volley
🔁 Jugadores y equipos rotando
🌍 Gente internacional y local
☀️ Sol, arena, mar y buen rollo
😄 Cero presión, solo jugar

​Ven para un partido o quédate toda la sesión.

📍 Nos vemos en la playa de la Barceloneta, delante de SHOKO nightclub.

​Red montada. Ven a jugar. 🌊🏐☀️

BEACH 5K #74: Run, Connect & Win! With BCN Entrepreneurs & Professionals

Mon, Oct 12 · 7:30 PM CEST

La Carioca, Pça. de Pau Vila, 1, Barcelona, CT, ES

Click here to join the BCN Globals community!

Start the week with the right energy: run 5K by the beach, meet great people, and compete for a chance to win a post-run restaurant voucher. 🍽️

Join BCN Globals Run Club for our signature Monday beach run: a social and beginner-friendly 5K with internationals, locals, entrepreneurs, professionals, founders, freelancers, creatives, and anyone who wants to move, connect and start the week strong.
It is our weekly ritual to:

🌊 Run by the beach
🌍 Connect with our active community of globals & locals
🤝 Meet new people in Barcelona
💪 Build a healthy routine
🔥 Challenge yourself in a fun and friendly way

Beginners are welcome! You do not need to be fast. You just need to show up, move and enjoy the energy.

***

## 🏆 Run, Connect & Win

Join our BCN Globals Run Challenge (optional):

Run 5K. Connect with the group. Compete for a chance to win.

At our Monday Beach 5K, the top male runner and top female runner can each win a €5 restaurant voucher to use at one of our favorite post-run restaurants, such as La Carioca or Honest Greens. 🍽️

Invite your friends! The challenge is activated only when we have a minimum of 5 runners subscribed to the challenge per category.

For example:

✅ If at least 5 male runners join the challenge, the male category is activated.
✅ If at least 5 female runners join the challenge, the female category is activated.

The challenge is optional. You can also join just come to run, meet people and enjoy the community. 🙌

Full challenge rules:
www.bcnglobals.com/#run-challenge

***

## ✅ How to Qualify for the Challenge

To qualify for the voucher challenge, runners must:

✅ Be a BCN Globals member, it's FREE (info below)
✅ Register for the run event on Meetup or Luma
✅ Subscribe to the challenge with the host before the run starts
✅ Complete the official 5K route
✅ Record the activity on Strava
✅ Validate the activity or result with the BCN Globals run crew
✅ Post your run and tag BCN Globals (Strava or Instagram)

To become a free BCN Globals member, go to www.bcnglobals.com and complete the four membership steps:

1. Subscribe to BCN Globals on Meetup
2. Subscribe to BCN Globals on Luma
3. Join the BCN Globals WhatsApp community
4. Submit the consent form on the website

Membership is FREE and helps us keep the community organized, safe, and connected! 💙

***

## 📍 Meeting Point: La Carioca, Barceloneta

We meet at La Carioca Restaurant, just a few meters from Barceloneta Metro Station on the Yellow Line (L4). 🚇

🎒 Storage: La Carioca can store our belongings during the run. Storage is limited, so please bring as little as possible.

💧 Water: La Carioca provides free water jars so runners can hydrate after the run.

🍹 Food & drinks: We have a 10% discount on drinks and food at La Carioca after the run.

***

## 🕢 Program

7:30 PM — Meet at La Carioca, bag drop, optional 5K Challenge registrations
7:45 PM — Welcome, runner introductions in groups of 5, and warm-up
8:00 PM — Start of the 5K beach run
Approx. 8:30 PM — Return to La Carioca for water, cooldown and stretching
8:30 PM onwards — Optional post-run food, drinks and social time
This is a 5K non-stop beach run. 🌊🏃‍♂️🏃‍♀️

Beginners are welcome! If you are not used to running 5K non-stop yet, our host team and pacers will help you manage the pace, stay with the group, and complete the route safely.

We'll help you to build up your skills to eventually run the 5K non-stop!

You do not need to be fast. You just need to be ready to try, follow the pace guidance, and keep moving! 💪

***

## ⏱️ Pace Groups

We usually organize two pace groups:

⚡ Faster group: around 5 min/km
😊 Social group: around 6 min/km

If you are a beginner or you are not used to running 5K without stopping, don’t worry. Our team will help you choose the right pace and support you during the run.

Our goal is to help more people become confident 5K runners! 🙌

***

## 🌍 About BCN Globals Run Club

BCN Globals Run Club is part of BCN Globals Sports Club, the sports side of BCN Globals: an international and local community in Barcelona for people who want to live better, connect more and make the city feel like home.

We believe sport is one of the easiest ways to meet people, build routines and feel part of something, especially when you live abroad.

***

## 🤝 BCN Globals Sports Club Collabs

💪 REBOOT GYM — 10% OFF

Train at one of Barcelona’s most exclusive gyms and get an exclusive offer:
✅ 10% off 1–6 month full access gym plans

For full community discounts and perks, visit our website, or message us for more information:

www.bcnglobals.com

***

## ⚠️ Important Notes

💙 This event is free.
☕ You can also register on Luma and leave an optional tip by credit card.
🏃‍♂️ Tips help support our lovely run crew, hosts and pacers.

Please leave a Meetup review after the event, it's free!

Please run safely, respect other runners, follow the host team’s instructions, and only push at an intensity that is appropriate for your current fitness level.

BCN Globals may adapt the route, timing method or challenge rules when needed for safety, fairness or event logistics.

Follow us on Instagram:
@bcnglobals

Please also give some love to our venue:
@lacariocabcn

See you there! 🏃‍♂️🏃‍♀️🔥