Nichada Lake Loop Long Run

Workout - Nichada Lake Loop Long Run

• 10min @ 7'00''/km
• 12.5km @ 6'30''/km
• 7min 30s @ 8'00''/km

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Trying our FIRST “long” run at Nichada Thani from This Messy Happy walks through a complete session. Here’s the breakdown, with the full video for the rest.

Key points

• Long runs build mental resilience and aerobic capacity. 5 km efforts keep you active, but you need 20-30 minutes of steady running for meaningful adaptation.
• Nichada Thani has a safe, flat, tree-covered loop around a lake (about 2.5 km per lap) with almost no traffic. A good place to start long runs in Bangkok.
• A 10 km run (roughly 4 laps) went easily, so the route can stretch to 20-25 km on the surrounding university roads.
• Practical tip: use a looped route or nearby 400 m track for warm-ups, cool-downs, or speed work. Hold a conversational pace and adjust distance based on your numbers in the Pacing app.

Workout example

1. Warm-up: 5-minute easy jog.
2. Run 4 x 2.5 km loops around the lake (total 10 km) at a comfortable, steady-state pace (about 60-70% of max effort). Feeling good? Add a 5th loop for 12.5 km.
3. Cool-down: 5-minute easy jog plus stretch.

Optional variation: replace one 2.5 km loop with 2 x 400 m track intervals (or 4 x 800 m at slightly faster than long-run pace) for variety.

Closing note Try this lake-loop long run and adjust the distance or pace to your fitness. Log it in the Pacing app.

References

• Trying our FIRST “long” run at Nichada Thani - YouTube (YouTube Video)