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 demonstrates a complete session. Here’s the workout breakdown below, with the full video providing additional context.

Key Points

• Long runs build both mental resilience and aerobic capacity; while 5‑km efforts keep you active, you really need 20‑30 minutes of steady running to achieve meaningful recovery.
• Nichada Thani features a safe, flat, tree-covered loop around a lake (≈ 2.5 km per lap) with virtually no vehicle traffic – making it ideal for starting out with long runs in Bangkok.
• A 10 km run (roughly 4 laps) was completed with ease, showing the route can accommodate longer distances (20‑25 km) on adjacent university roads.
• Practical tip: use a looped route or nearby 400 m track for warm-ups, cool-downs, or speed work; maintain conversational pace throughout and adjust distance based on your personal numbers in the Pacing app.

Workout Example

1. Warm‑up: 5‑minute easy jog.
2. Run 4 × 2.5 km loops around the lake (total 10 km) at a comfortable, steady‑state pace (roughly 60‑70 % of max effort). If you feel good, add a 5th loop for 12.5 km.
3. Cool‑down: 5‑minute easy jog + stretch.

Optional variation: replace one 2.5 km loop with 2 × 400 m track intervals (e.g., 4 × 800 m at slightly faster than long‑run pace) for added variety.

Closing Note Test this lake‑loop long run and adjust the distance or pace to match your fitness level. Log your effort in the Pacing app and savor the mental and physical benefits that come with longer steady efforts.

References

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