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 are focused on re-entering training after the offseason and primarily include motor skills content. After that, the goal is to build a strong engine – meaning to increase your VO2max. Additionally, we will primarily work on getting you accustomed to the training volumes 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 adaptations occur in your 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 a breakdown of the system 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 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 125 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 7
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.
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 | 4x variable on / 0 min easy | 8x variable on / 0 min easy | 200 m + 7 more steps
400m warm-up swim 4x100m with snorkel/short fins: 50m push-off/50m freestyle build-up.
50 min @ 70%
This run primarily serves to activate and is intentionally run relaxed in the lower GA1 zone.
16 min @ 60% | Ramp from 60% to 85% | 5 min @ 50% | 10x 1 min on / 1 min easy + 5 more steps
Training Goal: Introduction to HIIT training. The aim is to increase your VO2max.
Ramp from 45% to 60% | 6x 0 min on / 3 min easy | Ramp from 55% to 45%
This workout comes directly from the training plan.
10 min @ 70% | 7x 1 min on / 1 min easy | 5 min @ 70% | 7x 1 min on / 1 min easy + 3 more steps
The goal of the hill runs is to improve your sub-distance performance and enhance anaerobic capacity.
300 m | 4x variable on / 0 min easy | 2x variable on / 0 min easy | 2x variable on / 0 min easy + 6 more steps
300 meters warm-up 4x50 meters: 25 meters freestyle legs without a board (hands together in front even while breathing).
30 min @ 70% | 3 min @ 60% | 3 min @ 75% | 3 min @ 80% + 4 more steps
MIT - SweetSpot Training: 3x10 min @85% FTP; Cadence = 55 rpm (5 min rest) Perceived exertion: 6-7 out of 10 Effect: Improvement of metabolic economy, enhancement of lactate transport, and potential increase in fractional utilization.
40 min @ 75% | 5x 0 min on / 1 min easy
This run primarily serves to activate and at the end to perfect the running technique in a fatigued state with strides.
400 m | 4x variable on / 0 min easy | 4x variable on / 1 min easy | 2x variable on / 1 min easy + 4 more steps
400m warm-up swim 4x50m leg training with 20" rest 4x100m freestyle with touch and 30" rest 2x50m backstroke with 30" rest 8x100m freestyle with finger paddles and 30" rest 100m relaxed swimming 400m freestyle with arm training and pull buo
2 h @ 75%
Easy base run This run primarily serves to optimize fat metabolism. Therefore, it should be run more relaxed than intensely.
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.