2.0 Long Distance Base Plan (Nils Goerke) 12 Weeks is a 12-week triathlon plan. This article combines the actual plan description with a example week from the stored workout entries.
What this plan is built for
This 12-week Base Plan is the kickoff for your long-distance preparation. The first weeks serve as a re-entry into training after the offseason and primarily focus on motor skills. After that, the goal is to build up your engine - meaning to increase your VO2max. Additionally, we will focus on getting you accustomed to the volumes, especially in running, and establishing load tolerance.
The structure of the plan is designed for consistency. You can recognize this by the 3-1,2-1 structure. So, training on Tuesday, Thursday, and Saturday+Sunday, with recovery on Monday and Friday.
You should make every effort to adhere to this structure, even if appointments or spontaneous commitments disrupt your weekly routine. Only through the combination of load and adherence to recovery days will the desired adaptation processes occur in the body. If you change the structure and train several days in a row without breaks, the risk of illness or injury increases significantly. This can lead to system collapse and disrupt consistency. However, with consistency comes form! Therefore, it’s better to skip 1-2 sessions per week if your schedule doesn’t allow otherwise, and instead, focus on completing the remaining sessions week after week. This consistency will ultimately lead to success.
Training logic and load
The emphasis is durable base fitness, clean technique, and a rhythm you can repeat for several weeks. The important part is not upgrading easy days into hidden hard days. The workout data shows which sessions are structured and which ones are intentionally simple.
The plan contains 163 scheduled entries across 12 weeks. The sequence matters as much as the total hours: hard, technical, or long workouts only work when the surrounding days allow you to absorb them.
Example week: Week 9
This week is not a generic template. It is built from the actual training plan entries, and the workout charts use the stored workout data.
500 m | 2x variable on / 0 min easy | 2x variable on / 0 min easy | 2x variable on / 0 min easy + 31 more steps
500 WARM-UP 8x50 25 technical drill/25 Freestyle: 1.+2. Freestyle legs without board, 3.+4.
Now we will increase the number of repetitions in strength training. You should choose a weight that becomes challenging after 15-20 reps, but always ensure that you never go to your limit.
400 m | 0 min @ ?% | 50 m | 50 m + 20 more steps
400m warm-up swim, P:20 4x100m short fins: 50m push-off/50m freestyle build-up, P:20 8x50m freestyle threshold, P:15 400m freestyle arms relaxed, P:20 8x100m freestyle threshold, P:20 400m with fins, alternating 50m backstroke/50m relaxed f
60 min @ 75% | 8x 0 min on / 1 min easy
UPHILL STRIDES VARIANT* The goal is to optimize fat metabolism and to perfect running technique in a fatigued state at the end with the strides.
Ramp from 50% to 70% | 3 min @ 60% | 3 min @ 75% | 3 min @ 80% + 9 more steps
HIT_IE Training. Duration 1h30 Main menu: 3x (7x40s/20s) HR: approx. >90% of HRmax Perceived exertion: 8-9 out of 10 Effect: Increase in VO2 flow rate through an intermittent switch between load and relief.
Perform a 30-minute mobility/Blackroll session. Warm up with a mobility routine focusing on: - Hip flexors - Gluteus/Buttock muscles - Hamstrings - Achilles tendon + Calf - Ankles - Lower back - Shoulders - Chest muscles Following the mobil
Ramp from 50% to 65% | 3x 10 min on / 5 min easy | Ramp from 60% to 50%
LIT Training. Rate of Perceived Exertion: 3-4 out of 10 Effect: Mitochondrial biogenesis, improved local oxygen extraction, and an increase in fat metabolism Consume 60-80 grams of carbs/hour during the session
15 min @ 75% | 10x 1 min on / 1 min easy | 5 min @ 70% | 10x 1 min on / 2 min easy + 1 more step
The goal of the 200m intervals is to improve your short-distance performance and enhance anaerobic capacity.
400 m | 6x variable on / 1 min easy | 6x variable on / 0 min easy | 4x variable on / 0 min easy + 6 more steps
400m warm-up swim 6x50m: 10 full strokes/rest easy, P:30sec, 6x150m freestyle arms with resistance shorts/parachute + finger paddles, P:20sec, 4x25m sculling, P:15sec, 6x100m freestyle arms with paddles, P:20sec, 4x25m sculling, P:15sec, 6x
Now we will increase the number of repetitions in strength training. You should choose a weight that becomes challenging after 15-20 reps, but always ensure that you never go to your limit.
45 min @ 70%
This run primarily serves to activate and is intentionally run at a relaxed pace in the lower GA1 zone.
Ramp from 50% to 60% | 3 min @ 60% | 3 min @ 75% | 3 min @ 80% + 4 more steps
MIT - Sweet Spot Training: 3x15 min @85% FTP; Cadence = 55 rpm (5 min rest) Perceived exertion: 6-7 out of 10 Effect: Improvement of metabolic efficiency, enhancement of lactate transport, and possible increase in fractional utilization.
1:35 h @ 75% | 15 min @ 85%
Calm base run with final acceleration This run primarily serves to optimize fat metabolism, as well as to develop pace endurance towards the end.
400 m | 6x variable on / 0 min easy | 8x variable on / 1 min easy | 1x variable on / 1 min easy + 2 more steps
400 WARM-UP 6x50 Freestyle 25 build-up to max/25 easy 8 x 400 Freestyle GA1: 1./5.
How to read the workout charts
The chart is based on the workout data: longer segments take more width, higher intensities sit higher, and harder work is marked with stronger colors. For swim or distance-based segments, the graphic represents the planned sequence rather than GPS data.
Practical execution
What to watch
- Execute the key days precisely instead of making the easy sessions faster.
- Use the plan description as context: equipment, fueling, mobility, and realistic threshold values are part of the training.
- When life or fatigue adds pressure, trim secondary work first and keep the most important session stable.
Training effect
Executed well, the plan improves your ability to absorb the intended stimulus repeatedly. Depending on sport and phase, that means more aerobic stability, better pace durability, stronger technique under fatigue, or more confidence at target effort.