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

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 🏃‍♂️🏃‍♀️🔥