With the Asian Games less than two weeks away, Bhutanese distance runners Gawa Zangpo and Sangay are putting the finishing touches to months of intensive preparation as they get ready to compete against some of Asia’s leading athletes in Japan.
The two runners are currently training in Thimphu, following a demanding schedule designed to build endurance, speed and strength ahead of their respective events. Their mornings begin at around 6 am with warm-ups and stretching, followed by running sessions tailored to race conditions.
The preparations have been underway for about six months, with the athletes training for roughly three hours each in the morning and evening.
Gawa Zangpo, 33, from Mongar, will represent Bhutan in the men’s 5,000 metres. The national record holder in the event, he has clocked a personal best of 14 minutes and 33 seconds.
An experienced international competitor, Gawa has previously represented the country at the South Asian Senior Athletics Championships, Asian Athletics Championships and Asian Cross Country Championships. On the domestic circuit, he has also established himself as one of Bhutan’s leading endurance runners, including winning the Snowman Race in 2022.
“We are training well for the Asian Games. After training hard, I would love to win a medal if possible. If not, I am hoping to break my own national record and achieve a personal best time. I hope to perform well after all the hard training we have done here,” Gawa said.
Joining him in Japan will be Sangay, also 33, from Zhemgang, who will compete in the men’s 10,000 metres.
Sangay represented Bhutan at the 2019 South Asian Games in Nepal, finishing sixth in the 10,000 metres with a time of 32 minutes and 47 seconds. Since then, he has continued competing in middle- and long-distance events, both at home and abroad.
His achievements include winning the men’s full marathon at the inaugural Thimphu Marathon last year as well as the Bhutan Coronation Marathon. He has represented the country in around five international competitions.
“The coach is providing us with good training, and BAAF is also supporting us with its best efforts. From my side, I am also working hard. I am hoping to perform well and achieve a good result at the Asian Games,” Sangay said.
Their preparations have extended beyond Thimphu. The athletes completed a 25-day training camp in Paro and also travelled to India for additional training as part of their build-up to the Games.
They are being coached by Varun Krishnan K. from India, whose programme has focused not only on improving endurance and speed but also on ensuring the runners reach their strongest form at the right stage of the competition cycle.
“Their performance started improving gradually, and they reached their peak performance at the right time. So that’s more important. The right performance should come at the right time,” Varun said.
With the months of preparation now entering their final phase, the focus for both athletes is shifting from building fitness to delivering when it matters most.
Gawa and Sangay are scheduled to leave for Japan next Friday, carrying hopes of improving their personal performances and making their mark against some of the continent’s strongest distance runners.
The 20th Asian Games will be held from September 19 to October 4 and are expected to bring together more than 15,000 athletes.
