Half-/Middle 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 half-distance preparation. The first weeks are aimed at re-entering 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 training 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 try to adhere to this structure, even if appointments or spontaneous commitments disrupt your weekly routine. Only through the combination of training and adherence to recovery days will the desired adaptations 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 breakdown and disrupt consistency. However, with consistency comes form! Therefore, it is better to skip 1-2 sessions per week if your schedule does not allow for it, 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 82 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 5
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.
No scheduled workout in this real plan week. Use the day to absorb the load and arrive fresh for the next session.
300 m | 8x variable on / 1 min easy | 4x variable on / 1 min easy | 8x variable on / 0 min easy + 2 more steps
300 meters/yards warm-up swim (25 meters/yards backstroke/breaststroke/freestyle in rotation) 8x50 meters/yards (12.5 meters/yards maximum sprint + 37.5 meters/yards easy) with 30'' rest 4x100 meters/yards GA1 (25 meters/yards old-style bac
10 min @ 70% | 7x 1 min on / 1 min easy | 5 min @ 70% | 7x 1 min on / 1 min easy + 1 more step
The goal of the hill runs is to improve your sub-distance performance and enhance anaerobic capacity.
18 min @ 60% | Ramp from 60% to 85% | 6x 1 min on / 1 min easy | 5 min @ 60% + 2 more steps
Training Goal: Introduction to HIIT training. The aim is to increase your VO2max.
300 m | 6x variable on / 0 min easy | 6x variable on / 1 min easy | 4x variable on / 0 min easy + 4 more steps
300m warm-up swim 6x50m (25m freestyle start + 25m freestyle), 20 seconds rest 6x200m (50m GA1+ + 100m GA1 + 50m GA2), 30 seconds rest 4x50m backstroke, 20 seconds rest 200m breaststroke 4x50m single-arm butterfly, 15 seconds rest 8x50m leg
30 min @ 70% | 3 min @ 60% | 3 min @ 75% | 3 min @ 80% + 4 more steps
MIT - SweetSpot Training: 4x10 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 potential increase in fractional utilization.
40 min @ 70%
This run primarily serves to activate and is intentionally run relaxed in the lower GA1 zone.
75 min @ 75% | 15 min @ 90%
Calm base run with final acceleration This run primarily serves to optimize fat metabolism, as well as to develop pace endurance towards the end.
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.