2.0 Long Distance Peak 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
Now it's time! The winter weeks of the base and build phase are over, and the peak phase, the crucial phase of your long-distance preparation, is upon us. There are only 12 weeks left until the big day.
If you have been able to complete the last two phases for the most part, you are now optimally prepared for the upcoming sessions. Your VO2max should have significantly increased, your lactate threshold should have slightly decreased, and you should be mentally and physically (muscularly and structurally in terms of ligaments and tendons) prepared for the upcoming long sessions. These will increasingly be performed at the targeted race pace. At the beginning of the peak phase, this is oriented towards the dress rehearsal, a half-distance race 5 weeks before the highlight of the season, your long-distance event. If you cannot participate in this test race for various reasons, then do a DIY half-distance or a test day. You can also swim a tough set in the pool in the morning (20x100m race pace with 15 seconds rest) and then complete the 90km bike ride plus 21km run as a brick workout. It is important that you try to do everything as you would on your long-distance day, meaning using all your gear, planned race nutrition, and also preparing in the last 2-3 days exactly as you intend to do on day X. The training week before the half-distance is planned almost identically to your race week on day X. This should give you as much confidence as possible when it really matters.
Thus, many of the upcoming training sessions are not only optimal physiological preparations but also aim to mentally prepare you for what to expect on race day. Additionally, we place great importance on you operating within the real ranges of race intensity, so that your motor skills can adapt to the expected challenges. Don't underestimate the topic of race nutrition - as mentioned in the plan, you can train your gastrointestinal tract to absorb carbs and also increase the quantities. Generally, during this peak phase, you should focus on healthy, balanced nutrition, plenty of sleep, and a healthy lifestyle. This is one of the most important factors for being able to implement the training optimally and to respond to the stimuli accordingly. As in the previous two phases, consistency is the key to success. Try to adhere to the prescribed structure and intensities. In other words, complete the easy sessions really relaxed and do not overdo it in terms of intensity and volume during race pace or long sessions. More is not always better - on the contrary, the right stimulus is what matters.
Training logic and load
In the peak phase precision matters: key sessions count, but freshness and clean execution decide the outcome. 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 100 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.
In "Deload" strength training, the weight is reduced again and the number of reps is increased back to 15-20 reps.
300 m | 6x variable on / 1 min easy | 1x variable on / 0 min easy | 1x variable on / 0 min easy + 10 more steps
The series today serves as race preparation. If you want to swim with a wetsuit on the weekend and the pool is not too warm, feel free to swim the series in a wetsuit.
15 min @ 75% | 4x 4 min on / 2 min easy | 10 min @ 70%
This session is designed to prepare the body for the race this weekend: The intervals should be run slightly faster than the target race pace, and the breaks should be consciously relaxed.
25 min @ 55% | 3x 4 min on / 4 min easy | 10 min @ 50% | 3x 1 min on / 3 min easy + 1 more step
LIT Training. Time: 1h31 with 2-3 IM70.3 loads (depending on how you feel and do not overdo it!) + 2-3 short minute intervals Perceived exertion: 5 out of 10 Effect: Today you can put a little tension on the muscles again.
1 min @ ?% | 4x variable on / variable easy
Short course inspection in the competition area; if you are not there yet, try it in the outdoor pool with a wetsuit (if used in competition) or in a local lake.
10 min @ 70% | 3x 1 min on / 1 min easy | 5 min @ 70%
Session to prepare for the competition: Easy jog focusing on "clean technique and ease" with 3 x 30 seconds at race pace or slightly faster, with 1 minute easy in between each effort.
10 min @ 55% | 3x 3 min on / 3 min easy | 3x 1 min on / 4 min easy | 10 min @ 50%
This workout comes directly from the training plan.
1900 m
1. Start your training with a moderate warm-up swim (Ein). It's best to use a technique that you want to improve.
2:30 h @ 85%
This workout comes directly from the training plan.
21000 m
This workout comes directly from the training plan.
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.